Відео

Following the bar is the correct way to bench press. Arching the back is a Terrible way to BP.

I swear, your bracing before inhaling video was one of the main driving factors in me going from a 275lbs for 1 highbar to a 315lbs for 3 highbar in a 5 week program when I was stuck on 275lbs for almost a year While yes, I learned to dial back and focus more on getting sleep and stuff, solidifying the cueing and timing with the exhale-brace-inhale, it made me more confident and stable than the prior bracing I did

does this cue apply to a certain extent with all squat movement patterns? (BSS and front squats) for example

You are killing us with that upload frequency Steve! My old coach always told me to look to the ceiling while benching but it never felt right to me. I have a barrel chest + short arms, so that might be why it just feels right to follow the bar.

How does this apply to a high bar squatter. I've been taught many different things, break and the knees and hip at the same time, but id often feel not balanced over the mid foot. Now I've been taught hinge back then squat, but now i get lower back tightness doing that. What to do lol

This is mentioned in Starting Strength iirc. Bringing back the boomer cues

I have just been relearning to powerlifting again, it actually surprise me that I hit a pr on both squat and bench However, transitioning to block 3 squat and deadlift kind of preventing progress per se( I pull conventional, it takes a hit every after a big squat or deadlift day) Any advice would be appreciate. Thank you

Thoughts on starting strength? Is it outdated?

great vid steve.. why do i feel like that IG question was from myself haha

Agreed. If you can look with your eyes and not your head there's literally no downside to looking at the bar. It's free feedback. Especially considering how unathletic/uncoordinated most powerlifters are, relying on just proprioception probably isn't optimal. Additional feedback is likely to help.

Thank You Sir 😊

6"7 here. You lost me at "short range of motion" ^^

I look right above me, and never move my eyes, i found my bar path is way better than watching front of me

I don't really think about following the bar too much. I definitely don't look at it when it's on my chest

hah my first instinct was it's probably irrelevant unless it changes your head position, so I'm going to give myself a pat on the back. I am curious now to see where my eyes actually go.

I coach mostly new lifters. I’ve been telling them to not watch the bar for a while now. Definitely the first video I’ve seen talking about it. My thought process was more about feeling the movement - similar to why we shouldn’t watch our squat in the mirror.

I close my eyes and just pray

Their eyes were watching bench

Super helpful video. I wanted to see if you had any tips on elbow flaring and wrist positioning changing while pressing? Been struggling with that lately

If these grip, shoulder mobility address, does this also fixed the body imbalance during squat like delaney wallace? I also have uneven:imbalance stance. How to fix this?

Hello, Im planning on using this as my first program. A little confused on what the primary,secondary, and tertiary lifts mean on the reccomended split. Could you elaborate?

Intro (00:00 - 01:18) Biomechanics (01:18 - 09:13) M. pectoralis major (01:18 - 02:16) M. triceps brachii (02:16 - 03:03) M. deltoideus (03:03 - 04:13) M. serratus anterior (04:13 - 05:25) M. latissimus dorsi & M. pectoralis minor (05:25 - 09:13) Set Up (09:13 - 26:24) How to Grip (09:28 - 11:38) Wrist Wraps (11:38 - 13:45) When to Grip (13:45 - 15:20) Shoulder Depression (15:20 - 18:32) Breathing and Bracing (18:32 - 20:27) Obliques and Leg Drive (20:27 - 23:39) Shoulder Retraction (23:39 - 26:24) Descent (26:24 - 33:38) Pause (33:38 - 40:45) Press (40:45 - 45:28) General Tips (45:28 - 49:45) Outro (49:45 - 50:18)

I'm more of a static slack pull sumo puller. I trained myself to be very patient of the floor for this. Recently someone suggested a more dynamic slack pull. Would you think this is generally more beneficial? I kinda feel more in control with the static version now but I'm well aware that the other techniques might be equally as good but need practice. I'm not really sure though if I should spend that time practising another technique now or just keep improving on m current style..

Hey Steve, What would you recommend if for the final day, the deduction of your liquid calories exceeds your water limit laid out for the day (if also running the water load) For example: on the final day of the water load you have 0.5 gallons of water, but need 0.7 gallons of orange juice to hit your quota for the high density carbs (macro wise)

Great video, I got one question hope you can clarify for me please, our foot pressure is still on the mid foot when hinging? after the hinge we flex knee and wedge to deadlift, my confusion is since we are in the mid foot,isn’t the wedge and flexion of the knee gonna put our foot pressure a bit too much over the toe rather than mid foot

one cue that came to me while pressing was to find my window pane on the way down and then slightly break the window on the way up. That keeps a tight vertical decent. Then you feel the bottom of the rectangle in the low position and power through up and through that window. The geometry of it really helps me when I think of it as a flat plane, that I then break with my slight j curve on the way up. It feels great to press that way, and getting the chest up is the only way to get it to work right. Great tips and reminders!

Hi. Currently heading into block 2. How do you determine what your maxes are for that block?

Do you need to max out after every block for to know your new 1RM?

Hey it’s it cool to do incline dumbbell bench 2x a week I messed up and I wasn’t paying attention, didn’t know it was flat on primary bench days but I don’t wanna switch it up? Thanks

Is going to failure on all my accessories ok or will I get too fatigued ?

so you're saying im not dan grigs lmaaaoo

Are you still needing to driving hips through as soon as you start taking slack out ?

Thanks for this video, helps break things down very well, I came here through stumbling about driving knees forward in the squat and Jeffrey Wolf on IG / Strength Culture on YT and he was the person I originally took strong notice of with his Threads posts about simplifying the squat. I've had knee pain particularly left knee, almost lateral above my calf / below my knee crease but also behind so not directly what I consider LCL position. I believe it is from driving knees out cue but time will tell, I just see people effortlessly sit into a squat with bodyweight for example but my knees need more warming up time it feels and I have this fear reflex almost because I'm expecting that pain.. Doing my typical stuff now though like warming up the knees and I've also suffered with quad tendinopathy from overly stretching too much too soon, just working on leg extension isometrics, reverse / normal sled pull/pushes and airdyne bike on leg days to get some blood flowing and seeing how the knees forward position helps things in time. Word essay so apologies but also wanted to vent almost my situation and see how thing work out. Thanks again!

4:43 In step 1 (knees out position) , are my shins supposed to touch the barbell or not until my torso rotated like shown in 6:35??

Could you make a video about deciding between doing sumo or conventional based on leverage? I'm struggling to understand why to pick one over the other, given my anatomy.

Thisvid taught me very well about foot position 24:27

46:33

36:15

29:19

Are the templates compatible with excel?

U coach equipped single ply? I can’t arch on bench shirt as much as I can on raw I can’t bring my rib cage close to my chin anyone help please I tried pull the collar up and on a loose shirt too

On a deload after the last week of a program after a max test/rpe 9 week Would the deload percentages be different? Since the weights youll be lifting for rpe 6 the week after sre going to be a lot light (1 rep to 3 rep etc).

Hi, I was sick for a week and missed a whole week of lifting, should i continue where I was up to before getting sick or skip that week of the program.

3 months no vid, im tweaking

when doing this in conventional should I think about doing anything with my lower back like putting it into extension or trying to straighten it? my arms are so short once I’m Hinged to the bar my full back is excessively rounded, I know it’s not a big deal with upper back but what about lower back

Great video! The only thing I don't understand is why almonds and not cashews if we dont want any fiber? Almonds are the most high fiber nut. You might have explained it and I missed it

Okay, crazy question but have you ever trained women that have incontinence issues? Now in all fairness I did not watch all of this video before I ask this question. But as a woman that is middle age that really does struggle with bracing and peeing myself oh my God the struggle is real.

great tutorial/demonstration

Steve my man, two questions (sumo 4x bench): - How would you split the SBD day when short on time? Currently Im moving bench to the Friday before it. - Anything you would change for someone who has a weak squat compared to deadlift? 200/250@83 even w short arms.

I’ve done this twice. Slightly freaking out cause this this time the water weight taking a minute to shed. Hopefully tomorrow (one day out) I’m sitting good.