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How Your Rack Height Can Fix Technique Issues

How Your Rack Height Can Fix Technique Issues – CLICK HERE

A simple movement constraint that I find is underrated is a lifters bench and rack height. Having the proper rack height will force certain fundamentals of technique that will translate to the entirety of the movement. In particular in the bench press, we commonly see rack height issues resulting in soft elbows. And on squat, we see issues occur with low bar rack position and ribcage orientation. In my latest YouTube Video, I give a quick breakdown of these errors, and how simply adjusting your rack height can make a notable difference in your technique on both lifts, when seemingly all other cueing is failing. The setup of your lifts is a big part of what determines the success in execution, and hopefully this quick, but informative, video can shed some light on how to choose and adjust your rack height to best suit you. Click the link above to view!

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Programming Ascending Back Off Sets

Programming Ascending Back Off Sets – CLICK HERE

There are many strategies that can be implemented in regards to back off sets, but a current one I have been finding really good utility with is ascending back off sets. In this method, after your top set you are taking a decent drop back, and then re-ascending back up in weight to another “top set” or somewhat heavy back off set. This is nothing new by any means, but in my latest YouTube video I break down the full reasoning behind this. I discuss the 4 main reasons I may program this based on characteristics with responses I see from individual lifters. I look at how to program ascending back off work and why I bias to an RPE approach with this strategy. And lastly I take a look at some data breaking down the actual performance of one of my lifters in regards to their performance with ascending back off sets vs a % drop from their top set and how this decreased the strength drop off we saw, increased their quality of back off work, and decreased their intra set fatigue accumulation. Click the link above to view!

 
 
 

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Why I Am Not A Fan Of The Pre-Hinge

Why I Am Not A Fan Of The Pre-Hinge – CLICK HERE

A common squat setup technique I see used, and I myself used to use frequently, was cueing the initial starting position with a pre-hinge. I personally used to use this with many lifters to help with reducing extension bias and allowing a more natural chest drop and forward lean. But over time I started seeing more issues than not with this technique, as I found it became a band-aid solution for most versus actually getting down to the primary issues. In my latest YouTube video I break down the reasons why I am no longer a fan of using a pre-hinge. I take a look at who or who might not benefit from using a pre-hinge. I discuss the reasons why typically I see it causing more issues than it fixes. And lastly I cover what I actually see as being the root cause of most of the issues a pre-hinge is supposed to address and what to focus on instead. Click the link above to view!

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Mastering Your Bench Setup With “Wedging”

Mastering Your Bench Setup With “Wedging” – CLICK HERE

One of the simplest, yet largest, improvements I have made in coaching bench technique over the course of this year is the understanding of bench wedging. I have Sean Noriega to thank for this, as he did a great job of bringing this to light in his “How To Arch” video on Powerlifting Now. And while bench “wedging” was something I actually was doing, I was not understanding the intent and results of it until Sean brought this concept to light. And once I did have a full understanding, it was a game changer for myself and the athletes I coach. In my latest YouTube video, I break down what is benching wedging and what are the main benefits of this setup. I give a full demonstration of how to wedge, as well as show the main issues this addresses and the common faults lifter’s have in their initial grip setup on bench press. Bench wedging a pretty universal setup tip, as likely anyone who performs the bench press should be setting up in this way. So if you bench, want to get stronger on bench, and have 9 minutes free today make sure to check out this video. Click the link above to view!

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Troubleshooting Technique And Developing Movement Systems  w/ Joe Stanek – Coach x Coach Episode 1

Troubleshooting Technique And Developing Movement Systems  w/ Joe Stanek – Coach x Coach Episode 1 – CLICK HERE

I got to sit down in person with Joe Stanek, renowned powerlifting coach from Gameday Barbell, when I was in Texas earlier this year to discuss a variety of topics. In part 1 on this channel, we discuss the thought process behind developing a system of movement to help define how you approach technique as a powerlifting coach. This includes the main constraints that become our building blocks/starting point. How to use movement constraints to teach and manage positional cues. As well as troubleshooting technique for when a lifter starts to regress or develop bad movement habits over time. Make sure as well to head over to Joe’s channel after for part 2 (CLICK HERE), where we discuss peaking and different approaches we take to bringing lifters in at their best on meet day! Click the link above to view!