๐๐๐ญ ๐๐๐๐๐๐๐๐๐ ๐๐๐๐๐๐ ๐ฐ๐ข๐ญ๐ก ๐ญ๐ก๐๐ฌ๐ ๐ฎ๐ง๐๐๐ซ๐ซ๐๐ญ๐๐ ๐๐ฑ๐๐ซ๐๐ข๐ฌ๐๐ฌ:
Use some of these to maximize your overall strength & ability to be powerful
While also sparing your back a bit from the traditional โBig 3โ compound lift setups
Get powerful โฌ๏ธ
Use some of these to maximize your overall strength & ability to be powerful
While also sparing your back a bit from the traditional โBig 3โ compound lift setups
Get powerful โฌ๏ธ
1) Anderson squat
Start the barbell on the safety pins of the rack
Setup underneath and begin the squat from the โbottom upโ
More like a deadlift but for a squat
Forces you to be explosive from a dead stop position
There is NO BOUNCE to save you
All power > stretch reflex
Start the barbell on the safety pins of the rack
Setup underneath and begin the squat from the โbottom upโ
More like a deadlift but for a squat
Forces you to be explosive from a dead stop position
There is NO BOUNCE to save you
All power > stretch reflex
2) Sumo Deadlift
Yes people ๐ฉ on the sumo deadlift
Itโs underrated currently imo for this reason
IF you set it up right for your body type (some people should โsemi sumoโ) you can get a great pull with the adductors thatโs translates so well to over movements
Ignore the hate
Yes people ๐ฉ on the sumo deadlift
Itโs underrated currently imo for this reason
IF you set it up right for your body type (some people should โsemi sumoโ) you can get a great pull with the adductors thatโs translates so well to over movements
Ignore the hate
Notice the set up is using bands around the bar
I like this for deadlifts because it rounds out the strength curve so you have to accelerate and be strong throughout the entire movement
It makes the pull feel smoother on the muscle & allows you to get more out of less weight
I like this for deadlifts because it rounds out the strength curve so you have to accelerate and be strong throughout the entire movement
It makes the pull feel smoother on the muscle & allows you to get more out of less weight
3) Floor Press
This works well for making the upper body strong at end ranges (completing punches or stiff arms etc)
It starts with the arms resting on the ground relaxed so you have to generate max force from a relaxed position
Most power actions will be from a relaxed state
This works well for making the upper body strong at end ranges (completing punches or stiff arms etc)
It starts with the arms resting on the ground relaxed so you have to generate max force from a relaxed position
Most power actions will be from a relaxed state
Itโs also valuable to those with long arms for benching
This is because it shortens range of motion which is *already* longer for you
For some - floor press setups (which vary) might work more like regular bench ROM does for others
Block/pin press partials too
(@AJA_Cortes?)
This is because it shortens range of motion which is *already* longer for you
For some - floor press setups (which vary) might work more like regular bench ROM does for others
Block/pin press partials too
(@AJA_Cortes?)
4) Push Press
So crazy underrated imo
Forces you to learn to transfer force from the legs to the upper body
Once you really dial in the movement it feels great and you can feel how stimulated the brain/CNS is with quality reps
Like buzzing on caffiene but ready to smash walls
So crazy underrated imo
Forces you to learn to transfer force from the legs to the upper body
Once you really dial in the movement it feels great and you can feel how stimulated the brain/CNS is with quality reps
Like buzzing on caffiene but ready to smash walls
5) Trap bar deadlift
People donโt actually get why this tool is useful
โItโs easyโ
โLess back stressโ
Blah blah shallow thinking
Bro you can vary the angle you lift from in 10000x different ways with the trap bar
*Thatโs* why itโs so good - not because itโs โeasierโ
People donโt actually get why this tool is useful
โItโs easyโ
โLess back stressโ
Blah blah shallow thinking
Bro you can vary the angle you lift from in 10000x different ways with the trap bar
*Thatโs* why itโs so good - not because itโs โeasierโ
You can lift bottoms up or top down
Easy band setup
Simple to change ROM up or down
More hip bend OR more knee bend
You can set this up for ANY angle that suits you or your goals
Thatโs the beauty of this bar - not because itโs โfor athletesโ
Think bigger & be more creative
Easy band setup
Simple to change ROM up or down
More hip bend OR more knee bend
You can set this up for ANY angle that suits you or your goals
Thatโs the beauty of this bar - not because itโs โfor athletesโ
Think bigger & be more creative
6) Sprinting
Training *for speed* (not cardio) has been shown to improve muscle function
I wouldnโt classify it a max strength exercise but its ability to produce the highest total motor output in the body may translate into the ability to recruit motor units with heavy lifts
Training *for speed* (not cardio) has been shown to improve muscle function
I wouldnโt classify it a max strength exercise but its ability to produce the highest total motor output in the body may translate into the ability to recruit motor units with heavy lifts
I notice that sprinting improves the ability to โgoโ in any position
Even including bench press
Part of this is neural & part is psychological
Either way if you arenโt regularly exposed to max effort you wonโt be as skilled in producing max outputs
Bonus Info + routine here:
Even including bench press
Part of this is neural & part is psychological
Either way if you arenโt regularly exposed to max effort you wonโt be as skilled in producing max outputs
Bonus Info + routine here:
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We wanna change the average persons repertoire & understand of strength + conditioning related fitness so itโs a noble cause & allows me to make content
Thank you
We wanna change the average persons repertoire & understand of strength + conditioning related fitness so itโs a noble cause & allows me to make content
Thank you
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