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Determining strengths and weaknesses in powerlifts

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  1. #1
    You Lack Intensity!!!!
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    Determining strengths and weaknesses in powerlifts






    I told someone to look at this and figured I would just post it. I am sure that some of the Westside cats have seen it/know it, but I imagine that most people could benefit from examining your form on some movements, or if you juts have specific troubles or sticking points during the squat and bench, this is very helpful so check it out:

    Determining and Strengthening Weaknesses
    By Tom Myslinski
    For EliteFTS.com


    Squat

    1. Problem (P) – The bar feels heavy out of the power rack.
    Weak Point (WP) – abdominals, hip flexors
    Coaching Point (CP) #1 – Contract shoulder blades, flex, and arch back out of rack, requires a static contraction to maintain arch.
    CP #2 – Create a neutral spine position, push out against belt.

    2. P – Butt sits straight down, “Olympic style”
    WP – Incorrect technique, hamstrings
    CP #1 – Push butt back, “sprinter style”, to incorporate posterior chain (spinal erectors, glutes, hamstrings) thereby activating stretch reflex.
    CP #2 – Perfect posture maintains the greatest mechanical advantage.

    3. P – Knees buckle in
    WP – Hips, glutes, external rotators
    CP – Spread the floor by pushing out over the sides of your shoes.

    4. P – Fall forward
    WP – Low back, abs
    CP #1 – Lead up out of hole with a spread, high chest
    CP #2 – Push up with arms by keeping elbows positioned perpendicular under bar, letting the elbows rotate up and back causes the wrists to roll the bar high.
    CP #3 – Do not squat into mirror, causes instability regulated by visual feedback

    5. P – Stuck out of hole (bottom position)
    WP – Incorrect technique, bar too heavy
    CP – Not sitting back far enough to fully activate stretch reflex.

    6. P - Stuck ½ - ¾ up
    WP – Hips, glutes
    CP – Develop accelerative strength, prolong rate of force production


    Bench Press

    1. P – Bar feels heavy or unstable
    WP – Lats, posterior deltoids, external rotators, rotator cuff
    CP – Contract shoulder blades, requires a static contraction to maintain, drive upper back into bench upon concentric contraction

    2. P – Weak off of chest
    WP – Bar too heavy, nobody fails off of the chest
    CP #1 – Lower the bar with your back, “springboard effect”, activate stretch reflex
    CP #2 – Develop accelerative strength, prolong rate of force production

    3. P - Stuck ½ way up
    WP – Triceps
    CP #1 – Spread the bar with your grip, activate medial head of triceps
    CP #2 – Keep elbows positioned perpendicular under bar, any rotation outwards transfers the load to the shoulder capsule

    4. P – Pressing into the J-hooks
    WP – Triceps
    CP #1 – The shortest path between 2 points is a straight line, maintain a straight bar path
    CP #2 – Do not push into bar, press yourself away from bar, create separation
    CP #3 – keeping the elbows positioned perpendicular under the bar maintains the greatest mechanical advantage, any rotation outwards transfers the load to the shoulder capsule

    5. P – Butt rises from bench
    WP – Incorrect technique, bar too heavy, bench too low
    CP #1 – Maintain correct posture, knees up, straighten legs or drive with heels
    CP #2 – Do not arch low back, arch upper back by contracting shoulder blades

    6. P – Head rises with eccentric lowering
    WP – Incorrect technique
    CP #1 – Maintain correct posture, keep head down with chin tucked
    CP #2 – Concaving chest causes an increased distance for the bar to travel

  2. #2
    You Lack Intensity!!!!
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    no one has anything to say about this..? this post should be a sticky IMO

  3. #3
    happy sumo
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    LOL, you and your silly powerlifting

    Informative post, good read.
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  4. #4
    You Lack Intensity!!!!
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    LOL, you and your silly powerlifting
    How dare you!! lol

    hey this could help anyone performing the powerlifts, powerlifter or not. anyways, how you doin P?

  5. #5
    happy sumo
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    Just chillin at work.. getting a bit antsy. Will be back in action soon

    Whats up with you, good holiday? Liking school?
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  6. #6
    Pimp Gimp
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    I like that article a lot. Anytime I miss a big lift, I refer back to it and always figure out something basic that I forgot to do right. I think it's a must read and reread for everyone, regardless if they powerlift or not.
    yay.

  7. #7
    You Lack Intensity!!!!
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    ^^

  8. #8
    ..is bulking up!
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    Just found this thread. Great pointers, gr81!

  9. #9
    UNLEASH THE BEAST
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    Hey, thanks for this Gr81...and thanks Bulkmeup for bumping it. This is going in my notebook
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

  10. #10
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    Select All, Copy, Paste.

  11. #11
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    Great post gr, I never knew why my knees buckled in, but it makes sense now. Too much leg press might have made my quads much stronger then my glutes and hips.
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  12. #12
    BrewHA


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    ya good post.

  13. #13
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    Good read, but what about deadlifts?

  14. #14
    Functional Lifting = Life


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    Quote Originally Posted by ihateschoolmt
    Good read, but what about deadlifts?
    Exactly.
    Push yourself. Enjoy yourself. Be yourself.
    Knowledge is power. Obsessed with functional strength. Journal

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