Squat
1. Problem (P) – The bar feels heavy out of the power rack. Weak Point (WP) – abdominals, hip flexors Coaching Point (CP) #1 – Contract shoulder blades, flex, and arch back out of rack, requires a static contraction to maintain arch. CP #2 – Create a neutral spine position, push out against belt.
2. P – Butt sits straight down, “Olympic style” WP – Incorrect technique, hamstrings CP #1 – Push butt back, “sprinter style”, to incorporate posterior chain (spinal erectors, glutes, hamstrings) thereby activating stretch reflex. CP #2 – Perfect posture maintains the greatest mechanical advantage.
3. P – Knees buckle in WP – Hips, glutes, external rotators CP – Spread the floor by pushing out over the sides of your shoes.
4. P – Fall forward WP – Low back, abs CP #1 – Lead up out of hole with a spread, high chest CP #2 – Push up with arms by keeping elbows positioned perpendicular under bar, letting the elbows rotate up and back causes the wrists to roll the bar high. CP #3 – Do not squat into mirror, causes instability regulated by visual feedback
5. P – Stuck out of hole (bottom position) WP – Incorrect technique, bar too heavy CP – Not sitting back far enough to fully activate stretch reflex.
6. P - Stuck ½ - ¾ up WP – Hips, glutes CP – Develop accelerative strength, prolong rate of force production
Bench Press
1. P – Bar feels heavy or unstable WP – Lats, posterior deltoids, external rotators, rotator cuff CP – Contract shoulder blades, requires a static contraction to maintain, drive upper back into bench upon concentric contraction
2. P – Weak off of chest WP – Bar too heavy, nobody fails off of the chest CP #1 – Lower the bar with your back, “springboard effect”, activate stretch reflex CP #2 – Develop accelerative strength, prolong rate of force production
3. P - Stuck ½ way up WP – Triceps CP #1 – Spread the bar with your grip, activate medial head of triceps CP #2 – Keep elbows positioned perpendicular under bar, any rotation outwards transfers the load to the shoulder capsule
4. P – Pressing into the J-hooks WP – Triceps CP #1 – The shortest path between 2 points is a straight line, maintain a straight bar path CP #2 – Do not push into bar, press yourself away from bar, create separation CP #3 – keeping the elbows positioned perpendicular under the bar maintains the greatest mechanical advantage, any rotation outwards transfers the load to the shoulder capsule
5. P – Butt rises from bench WP – Incorrect technique, bar too heavy, bench too low CP #1 – Maintain correct posture, knees up, straighten legs or drive with heels CP #2 – Do not arch low back, arch upper back by contracting shoulder blades
6. P – Head rises with eccentric lowering WP – Incorrect technique CP #1 – Maintain correct posture, keep head down with chin tucked CP #2 – Concaving chest causes an increased distance for the bar to travel
