Training Tips

How to increase your squat, press and deadlift

October 9, 2013
Deadlift 660x440

When it comes to applying strength, our muscles are designed in a certain way to be optimized for applying force. However, they are only optimized to apply the MOST force at one specific point.

Since our muscles are designed to be strongest at one point (the point where there is the most myofilament overlap), it would benefit you to train around this point. In other words, you need to specifically train your sticking points.

Training your sticking points is easy to add in to your program and can be done in two ways:

1) Rack Pull / Press / Squat

2) Isometric Holds

Rack Pulls / Presses is where you START the lift at the sticking point by using a power rack to elevate the starting point of a deadlift or to give you the ability to perform a reverse squat.

Isometric holds are similar except that you DO NOT move the barbell. Set the bar up just like a rack press or reverse squat at your sticking point but put on an extra set of plates. Then for 10 seconds, press AS HARD AS POSSIBLE against that bar while maintaining PERFECT technique. Rest for 10 seconds and repeat 5 to 10 times.

These two tips can greatly aid in increasing your 1 rep maxes and in turn improve WOD times as your strength goes up and weight feels lighter. Pick one or two lifts and add them in once a week. Remember, since the movement will be new, have an experienced coach watching to make sure you maintain perfect technique. In no time, you should be using muscular physics to your advantage and crushing some new weights!



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