On the weightlifting platform, your physical strength has to be
multiplied by your intellectual abilities and ambitions.For Anatoly Pisarenko
Barbell training is both a passion and a discipline. A world of physical
complexity underlies the constructive ardor of heavy squatting, pressing, and
deadlifting. As one advances in barbell training, respect for that complexity
becomes increasingly important. No lift embodies this combination of intensity
and complexity like the deadlift.
Legendary powerlifter,Ed Coan, remarks in his video on the deadlift: “The
deadlift is the number one technique lift. If you don’t have technique in the
deadlift, you just can’t muscle it up” (1).Coan's attribution of technical
primacy to the deadlift might be surprising. There seems to be an attitude among
some lifters that deadlifting is basically just about attitude and the least
technical of lifts. It’s true that all of the technical perfection in the world
means nothing if someone lacks the volition to break a maximal weight off the
floor and force it to lockout. However, all of the intensity in the world won’t
surmount lousy technique with a truly maximal weight.
By “truly maximal,” here’s what I mean. Let’s say a guy grinds out a deadlift
in a manner nothing short of repugnant—lower back extremely rounded, bar over
the toes at the start, bar jerked up with no leg drive. I submit that was not a
maximal weight. It was a submaximal weight made maximal in effort due to severe
inefficiencies.
Consider if you loaded a bar to 85 percent of your best deadlift. Rather than
deadlift it properly, do it like the aforementioned fool. I’m guessing the
weight would feel less like 85 percent and more like 95 percent or higher. What
this means is that bad technique amounts to increasing the weight on the bar.
When the weight is 100 percent and the inefficiencies are severe, the results
will be failure and often injury.
Utter technical repugnance usually isn’t the problem with powerlifters. We
tend to miss deadlifts due to comparatively small but pernicious errors that
kill third attempts. With conventional deadlifters, it’s usually starting with
the bar forward of the middle of the foot, which places the shoulder blades
behind the bar. This produces a gruesome cluster of inefficiencies.
As Mark Rippetoe andLon Kilgore analyze in Starting Strength: Basic
Barbell Trainingand video data confirm, on a heavy deadlift, the bar isn’t
going up until it’s over mid-foot and aligned with the shoulder blades. Being
compelled into this equilibrium wastes precious energy and endangers the body
versus starting in that equilibrium.Coan makes a similar point in his deadlift
video involving one’s center of gravity.Dave Tate has remarked, “The stronger
you get, the more important technique becomes, and one inch can make the biggest
difference in the world” (2).An easy way to think of the bar-to-foot
relationship is to see where the bar is at lockout in relation to the foot.
Given that the bar is over the middle of the foot at lockout, why not start
there? Why add a horizontal component to a vertical lift? I recently facilitated
a 50-lb PR in a couple of minutes with this explanation.
On the other hand, it’s rare to see a sumo deadlifter start with the bar much
forward of mid-foot. Probably due to the greater amount of toe flare and lateral
knee movement with sumo, starting with the bar much forward of mid-foot feels
immediately wrong. The sumo deadlifter makes a different error shared by many
conventional deadlifters as well—excessive knee bend.
Excessive knee bend causes several problems, most apparently with hip
position. Tate notes, “…look at your hip position at the start of the lift when
you pull and watch how much your hips move up before the weight begins to break
the floor. This is wasted movement and does nothing except wear you out before
the pull” (3). Powerlifter, Rick Walker, makes another key point: “When I would
sumo deadlift, I was always trying to keep my back perfectly upright, which in
turn, caused me to sink my hips very low. Now I’m five feet nine inches, but I
have a wing span of 74 inches. It was ridiculous for me to sink my hips so low
when I had that much of an advantage with arm height” (4).
Moreover, when the hips are too low at the start, this causes the shoulder
blades to move behind the bar and often moves the bar forward of mid-foot if the
shins bump the bar (more likely with conventional deadlifters). Coan himself
started with quite low hips on his heavy deadlifts (not on initial warm ups
though). When the bar actually left the floor, his hips were considerably higher
with a different torso position than at the start.
Here’s another way to think of it. Excessive knee bend shortens one’s arms. A
gifted bench presser with short “alligator” arms runs into a less comfortable
situation when the bar hits the floor. He has no choice but to get low to reach
the bar, his hip depth approximating a full squat in the start position. Why
would a person with more advantageous arm length do this? The benefit of keeping
the arms as “long” as possible is more obvious when they’re artificially
shortened in a deficit deadlift variation like the snatch-grip deadlift. The
snatch-grip deadlift can be an excellent assistance exercise, but it’s not meant
to be done in a meet.
How does one prevent excessive knee bend and maximize arm length? Get into
your deadlift stance. Lean over and bend your knees as much as it takes to grip
the bar. Now squeeze up your chest hard, and you’re all set.
This is the set up of Andrey Belyaev, perhaps the most impressive powerlifter
of our era:
When Ismo Lappi deadlifted a world record 749 lbs in the 165-lb weight class
in 2001, he similarly maximized his arm length:
In this case, Lappi takes in his air and sets his back before descending. He
bends his knees as much as it takes to grip the bar and then starts the lift.
Note how high Lappi’s hips are at 17 seconds at the start. For a variation of
this style involving a pre-stretch of the hamstrings, see six time IPF world
champion, Viktor Furazhkin:
These elite lifters share some fundamental characteristics at the start of
their deadlifts—hips high, arm length maximized, shins very close to the bar,
and torsos not vertical. This network of efficiency prevents wasted movement and
enables the display of amazing strength.
“There are a lot of strong people who aren’t as effective as they should be,”Mark Rippetoe once told me. We were discussing people who train intensely but
foolishly, suppressing their full potential. Sometimes that potential can be
liberated through an inch of foot movement and a few degrees less knee movement.
Sometimes an inch and a few degrees is the difference between failure and a PR.
References
Coan Ed. The Deadlift. Quads Gym.
Tate Dave. “Motivating Athletes.” CrossFit Journal interview,
August 14, 2009.
Tate Dave. “The Dead Zone.” T-Nation.com, January 31, 2002.
Walker Rick. “On Chicken Sacrifice, Speed, and Deadlifts.”
EliteFTS.com, April 5, 2007.
Myles Kantor is a personal trainer and powerlifter from Boynton Beach,
Florida. He has competed in the APF and USAPL.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.
Exercise Database Guide With Exercise Video Demonstrations
Select a Muscle Group Above For Pictures, Technique, & Exercise Videos
In this section you can click select a muscle group to see all
available
exercises. Each individual exercise
page will tell you the primary muscle trained, secondary muscles
trained, equipment needed, mechanics type, and teach you proper
exercise technique.
Each exercise includes pictures and a video demonstration. Refer to
this exercise guide anytime you'd like to add a new exercise
to your routine or if you want to make sure you are using safe exercise
technique.
Weight Lifting Exercises
Resistance training (weight training) can play an important role in
the development of self-confidence and body satisfaction by increasing
strength, building and toning muscles, and increasing muscular
endurance. It can also help maintain lean body mass (important for
individuals attempting weight loss), decrease the risk of osteoporosis,
develop coordination and balance, and prevent injuries resulting from
weak muscles.
Gym Exercises
Includes every exercise that can be performed at a health club or gym environment.
Resistance Band Exercises
Resistance band exercises are fast, enjoyable, and can provide a
great workout anytime, any place. Resistance bands are cheap
lightweight and small. You can store them easily or throw them in
backpack for a workout session on the go. Great for traveling.
See our Resistance band exercise section for sample exercises you can
do with bands.
Dumbbell Exercises
Dumbbells are great to exercise with because they force you to
control the weight. When you weight train on a machine the resistance
is perfectly balanced for you. Dumbbells exercises demand that you use
smaller stabilizer muscles in every movement. They are considered a
free weight exercise and give your muscle a larger range of motion and
as well as more freedom.
Stability - Exercise Ball Exercises
The stability ball is an extra-large, inflatable orb designed to
improve balance while targeting specific muscle groups. The exercise
ball is a versatile piece of fitness equipment, although its looks may
deceive you at first. An exercise ball is used primarily for increasing
muscle strength, flexibility and balance. The exercise ball also aids
proper posture. The curved surface of the exercise ball helps support
the back during stretching. The exercise ball is a safe and effective
tool for improving muscle tone and strengthening the abs and lower
back.
Body Weight Exercises
Perfect for traveling or working out at home. Use your own body weight as the resistance. Push ups, sit ups, and more.
Russian Kettlebell Exercises The Russian Kettlebell is a canon ball with a handle. So what
exactly makes kettlebell training so effective? Mike Mahler explains, "First,
kettlebell ballistic exercises such as: the swing, the snatch, and the
clean and jerk, teach the trainee how to work his or her body as one
unit. This full body strength is critical if you want real world
strength that will transfer from your training to your athletic
activities." "Second, authentic Russian kettlebells have thick grips.
This turns just about every kettlebell exercise into a grip exercise."
Squat Form Tips...
By: Rickey Dale Crain, B.B.A., I.S.S.A., IPF/WPC/AAU World Champion,
2000 Powerlifting Hall of Fame Inductee
Introduction:
Form, style and technique are everything.
Only in the world of powerlifting, when one is asked how to improve
one's lifts, are we encouraged to try this new routine, or asked, "What
is your routine?” If I was a baseball player, I might ask what
technique do you use to swing the bat, increase bat speed or shorten
the distance the bat travels? I would not ask what routine you use to
become a better hitter. If I was a football player, I might ask what
technique should I use to throw the ball more accurate or
faster/harder? Surely I would not ask what routine would I use to
accomplish it. If I was a shot-putter, I would surely ask what form and
style do you use to throw the shot 50-60 foot or more, not what routine
did you use to accomplish the feat. So why in powerlifting is the first
thing asked and the first thing offered is a routine? We don’t ask how
do we accomplish the lift the best way possible. The strongest do not
always win. Instead, the best prepared and the ones who perform the
lifts flawlessly are the ones who win. It is a goal orientated and a
performance orientated sport like all others, so form, style and
technique should be the first thing on the athlete’s mind, as well as
the first thing on his agenda when trying to improve his lifts, i.e.
his max single. I believe the reason we do not focus on form is that we
have been influenced by our brother sport, bodybuilding, and its
results orientated status. It has a big influence because of its
popularity in magazines and books aimed at bodybuilders. It is,
however, a different sport and has different goals and needs. We should
not confuse the two, and allow it to get in the way of our goal as a
powerlifter. Our goal is to become not only stronger, but in how to
display that strength in the most productive way, i.e. a big single max
lift. As we look into this phenomenon, let us describe what we are
trying to accomplish. To describe this phenomenon, we need to
understand some very simple terminology. Therefore, we shall agree on
the following definitions: Form: The shape or appearance of a thing
that makes it identifiable, and/or the nature, structure, or essence of
a thing, considered apart from its content, color, texture, or
composition. It is visible, distinct, or discernible. Style: A way of
doing something; especially a way regarded as expressing a particular
attitude or typifying a particular period (i.e. old style/school). A
self-confident willingness in exhibiting skill or quality. Technique:
The procedure, skill, or art used in a particular task. The way in
which the basics of something are done. Skill or expertise in handling
the technique of something. Special ability or knack. All three are
separate and distinct, but all come into play and overlap in any sport
when trying to achieve that maximum result. There are many areas of
each lift: the squat, the bench press and the deadlift, that are
effected by form, style and techniques.
Feet: in, out, straight, flat, raised Hips: going back, staying where
they are, raised Hands: in, out, open, closed, palmed, on the bar, on
the plates, on the collar, tilted in, out, straight Head: up, down,
straight Arms: down, up, tilted in, out Breathing: how much you
breathe, when you breathe
These all affect each other and in turn make up your form, style and
technique, in conjunction with your body type and style and the length
of your limbs, etc. These are just some of what is needed to be looked
at to insure the best outcome of the lift. Your stroke (distance
traveled) on the lifts, you can alter the distance traveled
dramatically on the bench press and deadlift, but not so dramatically
on the squat as to effect the increased or decreased leverage. So, as
we begin to look at these always keep in mind: form, style and
technique is everything. The squat and bench press seems to be more
brute strength, but to excel at the deadlift, I always had to learn to
finesse it up. I know for a fact that when lifting, through all the
hundreds of state, regional, national, and world records I broke I was
not the strongest on the platform. Instead, I was the smartest, the
best prepared, and had the best form, style and technique.
Powerlifting became an official sport in 1963, thanks to Bob Hoffman
and York barbell. The three powerlifts: the squat, the bench press, the
deadlift are a true measure of strength and power. All are used, with
success to train for almost all other sports in the world. When that
contest time rolls around, however, the one who is the strongest does
not always necessarily win. Rather, it is the one who displays the best
combination of strength and power and is able to produce the big
numbers coupled with form, style and technique. As in any sport these
components are important and will usually be the difference in winning
and losing. Better form not only yields more weight lifted, but also
lessens the chance of injury and down time in training. Staying free of
injury is as important as anything else, as longevity in this sport is
determined by your health. The longer into your training career you go,
the higher the numbers will be.
Let us look at each individual lift and break down all the parts that
will affect what weight is lifted successfully, and how to perform them
to your best advantage.
The Squat, the King of all lifts: Everybody's body structure can and
does dictate different form and style, but some things are the same or
very similar (or should be to be successful) for the vast majority of
lifters. Let us take a look at these: -Hand placement on the bar and
bar placement on the back -Arms and elbows -Walk out and set up -Feet
placement and hips -Head placement and eyes -Breathing and flexing of
certain muscles -Thinking and concentrating through the lift from
beginning to end Before you approach the bar, all your equipment should
be fitted and fitting properly. All your psyching up and mental
preparation should be pretty much done. It is time to perform. Hand
placement on the bar and bar placement on the back:
A person’s structure, limb lengths and size have a lot to do with hand
placement on the bar. The main rule of thumb is the closer the better.
It will keep the bar tighter on your back, and no chance for the bar to
roll. The lighter lifter usually has no problem with this, but the
bigger and heavier lifter, usually through inflexibility, wants put his
hands out wide. Thus, he decreases his leverage by the fact the bar
will have to be placed higher on the neck to keep it from falling. "I
will say this once, and I am sure I will take some hits on it, but it
is the absolute truth. The vast majority of bigger/heavier lifters have
very poor form, for many reasons, but inflexibility and the refusal to
practice good form is the main reason. They pretty much try to rely on
their size to muscle up a lot of weight. That is one reason why the
smaller lifter is so much superior pound for pound at all the lifts."
The weight should be supported by not only the back of the deltoids
where the bar sits, but some should be supported by the arms, forearms,
elbows, wrists, hands. This dictates as narrow a hand placement as
possible. Smaller frame people will have narrower grips than bigger
frame people, i.e. my grip is considerably narrower than Bill
Kazmaier's. Grip the bar tight. The tighter the grip, the less pressure
will be on the wrists and elbows and shoulders, and the bar will have
less of a chance or almost no chance of moving or rolling. Arms and
elbows:
If your elbows, wrists or shoulders hurt, try tilting your elbows up as
you get under the bar, and/or rotate your hands a bit inward. If you
still have a lot of problems, you may need to move the grip out a bit,
but work on flexibility constantly so as to keep them in as close as
possible. The wider the grip the more the hands will probably tilt
inward. I disagree with false grips. They are dangerous because you do
not have the bar under full control, and it makes you place the bar
higher on the neck, hurting your leverage. Also, some federations allow
holding the collars. This practice is very dangerous and really cuts
down the leverage. The key is to not only feel tight but also be tight
and have everything under control. The lower the bar, the better your
leverage is and the more the hips will be utilized. And the hips are
where the power comes from. You should not squat totally upright
utilizing the legs only.
Only a few people are so big they cannot grip the bar fully and squeeze
into a position inside the collars. Many big guys could work on
flexibility and be able to achieve this. Walk out and set up:
Walk under the bar, elbows high, squeezing the bar tight and pull
yourself under the bar. With the bar about 1-2 inches or so below the
deltoid or shoulder, there is a groove for every person that will be
evident and sit comfortably. You may have to experiment to find it or
it may come naturally. If you are having trouble finding it, ask an
experienced lifter. After the bar is sitting tight on your back, set
your feet side by side but with one foot just ahead of the other, i.e.
heel to toe. Make sure your back is chalked up good to help keep the
bar from slipping down your back.
Take a very deep breath, squeeze your hands, shoulders, abs, (i.e.
everything) and swing the hips forward. Push up and come back out of
the rack. The momentum of the bar and plates, while under control will
help you to come out of the rack much easier. Walk out with a minimum
of steps, 2-3 at the most. Practice your walk out with an empty bar and
while warming up. Practice does make perfect, and learn to do it right
every time.
Feet placement and hips:
After walking out and setting up, make sure your feet are the proper
distance apart. What is that you might ask? Hopefully you have some
idea what is comfortable, and best suited to your body structure, age
and strengths. In case you have not a clue as to what planet we are now
on, here a few helpful suggestions: -Shorter people usually are
narrower -Taller people further apart -Short back and long legged
people (i.e. Lamar Gant) can use either form of foot placement Look at
this chart to summarize stances:
Short Back
Medium Back
Long Backs
Short Legs:
Med/Wide
Medium/Wide
Short/Medium
Medium Legs:
Med/Wide
Med/Wide
Short/Medium
Long Legs:
Narrow/Med/Wide
Medium
Short/Medium
This is fairly accurate and there are reasons for the above. It would
take a few pages and 20 minutes to put it down on paper to give it a
fair discussion. If you really want to know call or e-mail and we will
talk. Hip, leg, and back strength also dictate to a point where your
stance might be at the present...but not where it should be. See the
chart below to help with this area:
Strength comes from:
Hips
Legs
Back
Stance:
Wide
Wide/Med
Med/Narrow
Head placement and eyes:
After walking out and setting up, look out (not up too far), but never down! Now your head can be in 1 of 4 places:
1. Looking way up - for people with wider stances, and the
bar higher on their back (and checking out for aliens and space ships
in the sky).
2. Looking out - for the average lifter, and the most correct way.
3.
Looking down - for the closer stance squatter with the bar really low
on the back (and also allows you to check to see if you tied your
shoes).
4. Looking at the mat, with a flat face, showing you screwed up and haven't listened to anything I've said to you.
Breathing and flexing of certain muscles:
You should still be holding that deep breath from the set up and walk
out. Make sure as you get ready to descend (that means go down for some
of you), you are flexing everything: abs, face, hands, neck, and all
upper body parts. As you go down, push your knees out, hard. As you
cock your hips and shoot them back (as if sitting on a chair), get your
chest out, shoulders back, and have a small arch in the back. At the
bottom, your shins should be vertical or almost vertical and never past
your feet. Michael Bridges made this popular by giving it a name: The
Bridges Fair. It has been part of my form, however, for 30 plus years.
As you approach the bottom of the lift, where the imaginary line from
the top of the knee to your hip joint breaks parallel, you pull
yourself through the point with a slight bounce. Then drive upward with
your upper body, hands, arms, legs, hips, back, or otherwise with
everything you own. Sometimes the imaginary line is more imaginary at
times than others depending on how much you paid the referee or whether
you are dating his sister or daughter. As you stand up (or get scraped
up, whatever the case may be) and as you complete the lift, go ahead
and walk forward and rack the bar. Hopefully the spotter/loaders are
not taking a lunch break and will help you a bit, hopefully a lot.
Stop, walk, rack, and breathe. Finally it is over. Thinking and
concentrating through the lift from beginning to end:
Remember: Squat slow and under control. Form is everything. Always
squeeze the bar. Always squeeze your abs (or ab, whatever the case may
be). Always squeeze everything. Practice makes almost always perfect.
And remember, form and style is in essence more important than the
workout itself. Age dictates style and form. The older you get, the
more your form will need to be altered or adjusted. Sex (male or
female, not the action) will dictate form changes. Experience in
lifting, etc. will also be a factor.
BONUS DEADLIFT TIPS...
sumo set up..........
approach the bar...........take one foot or the other....your choice as
to which is most comfortable and depending on whether you are a wide
sumo or a narrow sumo..............the shin goes up to the bar.....toes
tilted out 45 degrees or even more in some cases...........shins
vertical...knees slightly bent........hands down inside the legs with
the forearms touching the inside of the thigh if possible..........as
you push your knees out (like the squat)......you bend over
slightly....arms straight....and grasp the bar half on and half off the
knurling..........arms should be straight vertically from the shoulders
to the bar..this will determine exactly where the hands are to be
placed.........for a very big lifter with wider shoulders this may be
all the way on the knurling......but for most; half off and half on
will insure the best and shortest pull...........THE ARMS ARE
STRAIGHT........AND THE BAR LIES IN THE FINGERS, LIKE IT IS HOLDING A
HOOK......THUMB OVERLAPPING ONE OR TWO OF THE FIRST TWO
FINGERS.......the bar should "not" be squeezed......it should just lay
in the fingers/hand..only the thumb should be flexed....or
squeezed......not the hands...not the forearm.......if this is done
incorrectly most likely the bar on a very hard pull will slip out of
the hands.........also if the hands are rotated as you grip the bar..it
will most likely slip out as the weight pulls down and pulls the
rotated hands back to a straight up and down position......one does not
have to have a strong grip to hold onto large amounts of weight.......i
have a very poor grip and grip strength and have never lost a
deadlift......i.e 716 at 165lbs.........
as you are leaning over the bar knees pushed out.....you dip the hips
slightly to start your pull......short and sweet.........the hips will
pull in towards the bar......the head will follow from down to out as
you start the pull.....you will pull the slack first out from the
plate/bar...then the bend in the bar slack will come
next............the bar will pull into the fingers even more as this
slack is pulled out and as all the different areas of slack are pulled
out you will explode.......up.......with a very short in line
stroke............the back will not be arched but have a slight curve
in it/or perhaps even straight.........you should take a short half
breath right as you go down to the bar..........too much breath expands
the chest and rib cagemore than it need be........raises the shoulders
and lengthens the distance the bar travels...as well as forces the
shoulders back while at the bottom......right before the pull.........
a variation of the slow sumo pull is the drop and grab and explode
method......everything is still the same as far as the
hands.........but it is done very quickly........many times, when done
to quickly or out of control, one grabs the bar wrong and/or the hips
rise to fast...giving way to a stiff legged deadlift......
conventional stance.........
walk to the bar.....feet about shoulder width.......the shins should be
2-4 inches from it........some minute experimentation will find the
exact spot you need to be........as you lean over to the bar...grab it
the same way as you did in the sumo except outside the legs a few
inches on the knurling........touching the calves....small breath and
dip the hips and pull........one variation of this used, nowdays is to
dip...roll the bar a few inches out in front of you and then reverse
and pull it back in;...as it gets to the shins start the pull
upward......some momentum can be obtained from this and the bar can be
started in closer to the center of gravity...but if not done exactly
right a moving bar can be a problem.....
form...style....and technique......is more important than the
routine.......we know this to be true in every sport and so it is in
powerlifitng.........we need to concentrate more on it...and spend
hours on it...consistently........every week........throughout your
whole career.............a baseball player takes thousands of
swings.....a week........so a lifter should do many...many reps with
little or no weight to perfect his form....style and technique.......
rdc
Some thoughts on Squatting by Rickey Dale Crain :
weakness is not the problem...form is.....
Form, style and technique are everything.
Only in the world of powerlifting, when one is asked how to improve one's lifts, are we encouraged to try this new routine, or asked, "What is your routine?” If I was a baseball player, I might ask what technique do you use to swing the bat, increase bat speed or shorten the distance the bat travels? I would not ask what routine you use to become a better hitter. If I was a football player, I might ask what technique should I use to throw the ball more accurate or faster/harder? Surely I would not ask what routine would I use to accomplish it.
If I was a shot-putter, I would surely ask what form and style do you use to throw the shot 50-60 foot or more, not what routine did you use to accomplish the feat. So why in powerlifting is the first thing asked and the first thing offered is a routine? We don’t ask how do we accomplish the lift the best way possible. The strongest do not always win. Instead, the best prepared and the ones who perform the lifts flawlessly are the ones who win. It is a goal orientated and a performance orientated sport like all others, so form, style and technique should be the first thing on the athlete’s mind, as well as the first thing on his agenda when trying to improve his lifts, i.e. his max single.
I believe the reason we do not focus on form is that we have been influenced by our brother sport, bodybuilding, and its results orientated status. It has a big influence because of its popularity in magazines and books aimed at bodybuilders. It is, however, a different sport and has different goals and needs. We should not confuse the two, and allow it to get in the way of our goal as a powerlifter. Our goal is to become not only stronger, but in how to display that strength in the most productive way, i.e. a big single max lift.
As we look into this phenomenon, let us describe what we are trying to accomplish. To describe this phenomenon, we need to understand some very simple terminology. Therefore, we shall agree on the following definitions:
Form: The shape or appearance of a thing that makes it identifiable, and/or the nature, structure, or essence of a thing, considered apart from its content, color, texture, or composition. It is visible, distinct, or discernible.
Style: A way of doing something; especially a way regarded as expressing a particular attitude or typifying a particular period (i.e. old style/school). A self-confident willingness in exhibiting skill or quality.
Technique: The procedure, skill, or art used in a particular task. The way in which the basics of something are done. Skill or expertise in handling the technique of something. Special ability or knack.
All three are separate and distinct, but all come into play and overlap in any sport when trying to achieve that maximum result.
There are many areas of each lift: the squat, the bench press and the deadlift, that are effected by form, style and techniques.
Feet: in, out, straight, flat, raised
Hips: going back, staying where they are, raised
Hands: in, out, open, closed, palmed, on the bar, on the plates, on the collar, tilted in, out, straight
Head: up, down, straight
Arms: down, up, tilted in, out
Breathing: how much you breathe, when you breathe.
These all affect each other and in turn make up your form, style and technique, in conjunction with your body type and style and the length of your limbs, etc. These are just some of what is needed to be looked at to insure the best outcome of the lift.
Your stroke (distance traveled) on the lifts, you can alter the distance traveled dramatically on the bench press and deadlift, but not so dramatically on the squat as to effect the increased or decreased leverage. So, as we begin to look at these always keep in mind: form, style and technique is everything.
The squat and bench press seems to be more brute strength, but to excel at the deadlift, I always had to learn to finesse it up.
I know for a fact that when lifting, through all the hundreds of state, regional, national, and world records I broke I was not the strongest on the platform. Instead, I was the smartest, the best prepared, and had the best form, style and technique.
Powerlifting became an official sport in 1963, thanks to Bob Hoffman and York barbell. The three powerlifts: the squat, the bench press, the deadlift are a true measure of strength and power. All are used, with success to train for almost all other sports in the world. When that contest time rolls around, however, the one who is the strongest does not always necessarily win. Rather, it is the one who displays the best combination of strength and power and is able to produce the big numbers coupled with form, style and technique. As in any sport these components are important and will usually be the difference in winning and losing. Better form not only yields more weight lifted, but also lessens the chance of injury and down time in training. Staying free of injury is as important as anything else, as longevity in this sport is determined by your health. The longer into your training career you go, the higher the numbers will be.>
Let us look at each individual lift and break down all the parts that will affect what weight is lifted successfully, and how to perform them to your best advantage.>
The Squat, the King of all lifts:
Everybody's body structure can and does dictate different form and style, but some things are the same or very similar (or should be to be successful) for the vast majority of lifters. Let us take a look at these:
-Hand placement on the bar and bar placement on the back
-Arms and elbows
-Walk out and set up
-Feet placement and hips
-Head placement and eyes
-Breathing and flexing of certain muscles
-Thinking and concentrating through the lift from beginning to end
Before you approach the bar, all your equipment should be fitted and fitting properly. All your psyching up and mental preparation should be pretty much done. It is time to perform.>
Hand placement on the bar and bar placement on the back:
A person’s structure, limb lengths and size have a lot to do with hand placement on the bar. The main rule of thumb is the closer the better. It will keep the bar tighter on your back, and no chance for the bar to roll. The lighter lifter usually has no problem with this, but the bigger and heavier lifter, usually through inflexibility, wants put his hands out wide. Thus, he decreases his leverage by the fact the bar will have to be placed higher on the neck to keep it from falling. "I will say this once, and I am sure I will take some hits on it, but it is the absolute truth. The vast majority of bigger/heavier lifters have very poor form, for many reasons, but inflexibility and the refusal to practice good form is the main reason. They pretty much try to rely on their size to muscle up a lot of weight. That is one reason why the smaller lifter is so much superior pound for pound at all the lifts."
The weight should be supported by not only the back of the deltoids where the bar sits, but some should be supported by the arms, forearms, elbows, wrists, hands. This dictates as narrow a hand placement as possible. Smaller frame people will have narrower grips than bigger frame people, i.e. my grip is considerably narrower than Bill Kazmaier's.
Grip the bar tight. The tighter the grip, the less pressure will be on the wrists and elbows and shoulders, and the bar will have less of a chance or almost no chance of moving or rolling.
Arms and elbows:
If your elbows, wrists or shoulders hurt, try tilting your elbows up as you get under the bar, and/or rotate your hands a bit inward. If you still have a lot of problems, you may need to move the grip out a bit, but work on flexibility constantly so as to keep them in as close as possible. The wider the grip the more the hands will probably tilt inward. I disagree with false grips. They are dangerous because you do not have the bar under full control, and it makes you place the bar higher on the neck, hurting your leverage. Also, some federations allow holding the collars. This practice is very dangerous and really cuts down the leverage.
The key is to not only feel tight but also be tight and have everything under control. The lower the bar, the better your leverage is and the more the hips will be utilized. And the hips are wherethe power comes from. You should not squat totally upright utilizing the legs only.
Only a few people are so big they cannot grip the bar fully and squeeze into a position inside the collars. Many big guys could work on flexibility and be able to achieve this.
Walk out and set up:
Walk under the bar, elbows high, squeezing the bar tight and pull yourself under the bar. With the bar about 1-2 inches or so below the deltoid or shoulder, there is a groove for every person that will be evident and sit comfortably. You may have to experiment to find it or it may come naturally. If you are having trouble finding it, ask an experienced lifter. After the bar is sitting tight on your back, set your feet side by side but with one foot just ahead of the other, i.e. heel to toe. Make sure your back is chalked up good to help keep the bar from slipping down your back.
Take a very deep breath, squeeze your hands, shoulders, abs, (i.e. everything) and swing the hips forward. Push up and come back out of the rack. The momentum of the bar and plates, while under control will help you to come out of the rack much easier. Walk out with a minimum of steps, 2-3 at the most. Practice your walk out with an empty bar and while warming up. Practice does make perfect, and learn to do it right every time.
Feet placement and hips:
After walking out and setting up, make sure your feet are the proper distance apart. What is that you might ask? Hopefully you have some idea what is comfortable, and best suited to your body structure, age and strengths. In case you have not a clue as to what planet we are now on, here a few helpful suggestions:
-Shorter people usually are narrower
-Taller people further apart
-Short back and long legged people (i.e. Lamar Gant) can use either form of foot placement
Look at this chart to summarize stances:
Short Back Medium Back Long Backs
Short Legs: Med/Wide Medium/Wide Short/Medium
Medium Legs: Med/Wide Med/Wide Short/Medium
Long Legs: Narrow/Med/Wide Medium Short/Medium
This is fairly accurate and there are reasons for the above. It would take a few pages and 20 minutes to put it down on paper to give it a fair discussion. If you really want to know call or e-mail and we will talk.
Hip, leg, and back strength also dictate to a point where your stance might be at the present...but not where it should be. See the chart below to help with this area:
Strength comes from: Hips Legs Back
Stance: Wide Wide/Med Med/Narrow
Head placement and eyes:
After walking out and setting up, look out (not up too far), but never down! Now your head can be in 1 of 4 places:
1. Looking way up - for people with wider stances, and the bar higher on their back (and checking out for aliens and space ships in the sky).
2. Looking out - for the average lifter, and the most correct way.
3. Looking down - for the closer stance squatter with the bar really low on the back (and also allows you to check to see if you tied your shoes).
4. Looking at the mat, with a flat face, showing you screwed up and haven't listened to anything I've said to you.
Breathing and flexing of certain muscles:
You should still be holding that deep breath from the set up and walk out. Make sure as you get ready to descend (that means go down for some of you), you are flexing everything: abs, face, hands, neck, and all upper body parts. As you go down, push your knees out, hard. As you cock your hips and shoot them back (as if sitting on a chair), get your chest out, shoulders back, and have a small arch in the back. At the bottom, your shins should be vertical or almost vertical and never past your feet. Michael Bridges made this popular by giving it a name: The BridgesFlair. It has been part of my form, however, for 30 plus years.
As you approach the bottom of the lift, where the imaginary line from the top of the knee to your hip joint breaks parallel, you pull yourself through the point with a slight bounce. Then drive upward with your upper body, hands, arms, legs, hips, back, or otherwise with everything you own. Sometimes the imaginary line is more imaginary at times than others depending on how much you paid the referee or whether you are dating his sister or daughter.
As you stand up (or get scraped up, whatever the case may be) and as you complete the lift, go ahead and walk forward and rack the bar. Hopefully the spotter/loaders are not taking a lunch break and will help you a bit, hopefully a lot. Stop, walk, rack, and breathe. Finally it is over.
Thinking and concentrating through the lift from beginning to end:
Remember: Squat slow and under control.
Form is everything.
Always squeeze the bar.
Always squeeze your abs (or ab, whatever the case may be).
Always squeeze everything.
Practice makes almost always perfect.
And remember, form and style is in essence more important than the workout itself. Age dictates style and form. The older you get, the more your form will need to be altered or adjusted. Sex (male or female, not the action) will dictate form changes. Experience in lifting, etc. will also be a factor.
