In my February video on Powerlifting Now, I take a 45 minute deep dive into how we can use movement and programming constraints to help fix and align technique, rather than the traditional methods of internal and external cueing. But within that, in my opinion there is one movement constraint variation that stands above the rest…and that is tempo bench press. In one way or another, the vast majority of lifters I coach perform tempo bench press in some manner within their programming. Some intermittently, as a way to re-align some of their internal cueing and processing with how they perform bench press. While others have tempo bench press programmed at all times throughout the year as a constraint to manage their technique, typically those with higher frequency. In my latest YouTube video, I cover why that is, and how I feel more lifters can benefit from tempo bench press than any other variation of any lift. I cover a couple simple tips I use to get the most out of this variation. And then lastly I detail some programming basics on how to effectively implement tempo bench within a lifter’s program to best set them up for success. Click the link above to view!
What your hands do on bench press dictates much of the positional constraints down the chain. So with that being the case, bench grip is a very important part of managing your center of mass and controlling the positional requirements of the elbows and shoulders. In particular, something I find a lot of lifters struggling with is overgripping the bar during the initial setup. In my latest YouTube video, I cover a quick setup tip on the bench press that will almost immediately help you to maintain position better while unracking and allow your upper back to hold less tension during the initial setup phase. And that quick tip is to be more passive with your grip strength. Allow the hand to be a “platform” for the bar to rest on, and wait until after the bar is out over your chest to fully engage your grip to the degree you’d like. This is also just a small portion of what Sean Noriega will be discussing in great lengths in his “How to Arch On Bench Press” video that will be released February 1st on Powerlifting Now. Bench grip is a major component of maximizing leverages with high arch bench pressers, and Sean gives the most informative and all-encompassing breakdown available in his video. But while you wait for Sean’s video, make sure to check out mine by clicking the link above to view!
Managing your center of mass is a foundational element of what is good technique, as myself and Brad Couillard have discussed in videos and presentations. And even lifters with seemingly “good technique” and elite strength struggle at times with managing their center of mass. One way in which that presents itself in the deadlift is through over-wedging, meaning that a lifter continues to wedge past their center of mass, resulting in some form of forward bias. Some lifters are fairly unaffected by slight deviations in center of mass due to over wedging, while others have a markedly reduced force output when over wedging occurs. In my latest YouTube video, I take a look at the 6 common mistakes people make that result in over wedging on the deadlift. For each mistake, I cover why it can be an issue for some (and for others no issue) and how to fix the mistake if it is leading to decreased strength output for you. I also take a look at some general tips that help to overcome most over wedging issues. And to kick off the video, I give a full introduction of our new educational platform Powerlifting Now, as registration is live! We are extremely excited to bring to you an educational platform to provide the latest in all things powerlifting! Our pre-launch sale is now available through January 31st, with Powerlifting Now officially launching February 1st. For more information on what is included within a Powerlifting now subscription make sure to check out my latest video on YouTube “How To Stop Over-Wedging On Deadlift” for a full breakdown! The link to view the video and to subscribe to Powerlifting Now is above!
Continuing in my series on deadlift technique, one of the primary issues I see within deadlift technique is the issue of people “reaching for the bar” at the initiation of their setup. Where in reality, grabbing the bar is one of the last things you should be doing in the initial setup phase of the conventional or sumo deadlift. And usually, “reaching for the bar” is in combination with someone who goes through all phases of the deadlift setup in one fell swoop, rather than breaking down each movement step by step. In my latest YouTube video, I am able to yet again do the impossible by keeping a video under 7 minutes, with the 3 step setup that I coach the majority of my lifters to use. This top down setup approach helps to simplify, slow things down, and manage the positions needed that enable a lifter to then grab the bar to initiate the slack pull and wedge. The key here is patience though, and breaking up each of these movements step by step before moving onto the next. Click the link above to view!
It still is a bit crazy to me just how many powerlifters do not know how to properly hinge, from beginners all the way up to elite level lifters. The hinge is the key component and foundation of what a deadlift is, especially with the conventional deadlift. So if someone does not know how to properly hinge, they are missing out on the lowest hanging fruit in improving their deadlift setup, technique, and strength. In my latest YouTube video, for the first time ever I actually do a short, simple, and under 10 minute breakdown of an easy cue to implement that can help most anyone improve their ability to hinge. I’ve actually mentioned this cue in some Instagram stories before and still to this day have people reach out at times asking if I had a video of this setup somewhere saved. So after noticing how often I was repeating this hinge trick to my athletes, it was time to put it out there on video! Also, I give a little teaser on a project to come starting next year that will guarantee even more content coming your way. Click the link above to view!