Determining strengths and weaknesses in powerlifts

gr81 · 09-05-2004, 10:20 PM

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

gr81 · 09-06-2004, 08:50 PM

no one has anything to say about this..? this post should be a sticky IMO

PreMier · 09-07-2004, 05:24 PM

LOL, you and your silly powerlifting

Informative post, good read.

gr81 · 09-07-2004, 05:37 PM

Quote:

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?

PreMier · 09-07-2004, 05:40 PM

Just chillin at work.. getting a bit antsy. Will be back in action soon

Whats up with you, good holiday? Liking school?

Saturday Fever · 09-07-2004, 05:42 PM

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.

gr81 · 09-08-2004, 02:20 PM

^^

BulkMeUp · 06-30-2005, 08:54 AM

Just found this thread. Great pointers, gr81!

Rocco32 · 06-30-2005, 09:04 AM

Hey, thanks for this Gr81...and thanks Bulkmeup for bumping it. This is going in my notebook

Triple Threat · 06-30-2005, 09:09 AM

Select All, Copy, Paste.

TJ Cline · 06-30-2005, 09:47 AM

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.

bildungsroman · 06-30-2005, 12:04 PM

ya good post.

ihateschoolmt · 06-30-2005, 12:34 PM

Good read, but what about deadlifts?

Squaggleboggin · 07-01-2005, 09:37 AM

Quote:

Originally Posted by ihateschoolmt

Good read, but what about deadlifts?

Exactly.

09-05-2004, 10:20 PM	#1
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	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
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

09-07-2004, 05:40 PM	#5
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	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.

09-07-2004, 05:42 PM	#6
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	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.

09-08-2004, 02:20 PM	#7
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	^^
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

06-30-2005, 09:04 AM	#9
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	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...

09-06-2004, 08:50 PM	#2
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	no one has anything to say about this..? this post should be a sticky IMO
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

09-07-2004, 05:24 PM	#3
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	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.

06-30-2005, 08:54 AM	#8
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,283	Just found this thread. Great pointers, gr81!

06-30-2005, 09:09 AM	#10
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	Select All, Copy, Paste.

06-30-2005, 09:47 AM	#11
TJ Cline Member Join Date: May 2005 Posts: 12,544	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.
TJ Cline Member Join Date: May 2005 Posts: 12,544

06-30-2005, 12:04 PM	#12
bildungsroman BrewHA Join Date: Jun 2005 Location: Mizzou Posts: 18	ya good post.
	""A goal is not always meant to be reached, it often serves simply as something to aim at.""

06-30-2005, 12:34 PM	#13
ihateschoolmt Senior Member Elite Member Join Date: Aug 2004 Location: North Carolina Posts: 3,796 Photos: 10	Good read, but what about deadlifts?

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