Powerlifters live on their heels, on a bench and in a burden. But even if you specialize in competitive movements, they may not be all that you do in the gym. Variations of the “Big Three” and clever work with accessories are important for raising large numbers, preventing injuries and forming general physical fitness.
Many people either neglect these additions, overdo them or do not choose the right ones. They spend their time on lifts that are poorly tolerated, and overwork the wrong muscle groups. Here an experienced trainer is useful, and also helps to take notes from some leading powerlifters.
Both Robb Phillip and Laura Phelps hold world powerlifting records and have many years of experience on their lifting belts. They agree that changing your exercises and adding additional work is not negotiable if you want to improve.
“The biggest thing about incorporating variations is that it gives you a fresh look at submaximal weights, which increase stretch time and reveal weak spots,” says Philip.
Phelps, who has experience in equipped lifting and is a member of Westside Barbell, is an active supporter of turning auxiliary movements into the main part of your workouts and considers them to be a 10-year career without injury.
“Emphasizing what we call“ special exercises ”can help correct movement patterns or strengthen weak points that can reveal large, complex climbs, but not necessarily correct,” Phelps explains. “It’s also a great way to train when you have a tweak that you’re trying to get around, and you can maintain your strengths for major upgrades while restoring it.”
Here are their most powerful add-ons to support the big three:
1. Glute Ham Raise
“GHR is an incredibly isolated hamstring developer who is still picking up your buttocks and calves. The angle also has a greater transition to squatting than standard leg curling, and makes it more difficult than other hamstring exercises. You are using body weight, so you do not have a car that helps or guides you. "
Master them first with your own weight, then try adding tapes or holding a plate.
2. Lunge variations
Lunges can be uncomfortable and tedious because they work. There are no "best" options, so choose the one that gives you what you need. Weak core and top of the back in your squat? The front desk is. Need this deep buttock work? Go Bulgarian.
“We do a lot of different variations – standard back thrusts with a barbell, or with the help of SSB or the usual barbell with chains, front desk, Bulgarian split squats. Any of them are wonderful, because they are the complete developers of the legs: hams, buttocks, squares all. You really can't go wrong with any of them. "
1. Pause Squat
“Squatting allows the athlete to feel comfortable being in a squat hole, where most beginners or novices most likely do not. It also increases stress time, and you will find out where your weaknesses are, whether it is mobility or strength. It can help fix the position of the rod, the position of the head and the ability to fasten. "
The pause must be completely still before you exit the hole. This will help you stay in tension and control weight.
2. Squat Hatfield
Most often, this squat is performed using a barbell for a safe squat (SSB), inside a power rack or with a barbell at arm height for support. It is easier for the shoulders and makes you keep the bar above the centerline.
“With this, you can overload the barbell without changing the motorized pattern of the hips. He also teaches the athlete to squat. Most people are very uncomfortable doing this; they feel that they are passing into the heels, and they become shy ”in fact, taking onto the lift. When you reboot with a maximum weight of up to 20 percent, it can really help an athlete learn not to question movement. "
1. Dead Press
“The dead press will target exactly where the sticking point is in the range of motion, and focus on the lockout. The goal will be to work up to 1RM within 80 percent of your full competition bench. ”
Put your bench in a power rack or on a bench with protective devices, and the bar should be between a quarter of an inch and two inches above your chest, depending on the length of your arm. Your form and performance should be the same as that of a regular bench press, including the position of the legs, the arch and the position of the upper back.
2. Spot Press
The Spoto press can be made with various grippers, chains or tapes. Use your usual technique, but pause an inch or two above your chest, not on your chest.
“This will show you where your form breaks. It is very difficult to remain in tension for the time it takes to complete this climb. You do not completely limit the stretch reflex, but you are going to reduce it enough. ” Little. It will help with general tension and learning to fail in position. "
1. Suspended contact press
This move is like a dead press, but runs from the floor. This will also cause triceps and lockout, especially if you add chains.
“You must come to a complete pause, putting your elbows on the floor. The idea is that the bar "dies" on a pin or on the floor – this is what teaches you how to hold your back tight and gain muscles in your upper back to crush. " weight. People do not really know how to squeeze the chest with the broadest or upper back and eventually ride with their shoulders. This is a really good corrective exercise for this. ”
- Tate Press with dumbbells
“I like it because they affect the lower part of the triceps just above the elbow. These are the muscles that really flex the elbow and reduce weight. If you have never done them before, it may seem strange, as if your elbows are disturbing, but usually it is because this part of your triceps never worked. "
Lie on a flat or sloping bench. Hold the dumbbells over your shoulders, then slowly pull your elbows straight to the side while simultaneously rolling the dumbbells in and down to your chest. Lightly touch your chest and slowly lift the dumbbells back.
1. Good morning
“This movement imitates your thrusts mostly without hands. The best part is that they build your abs and your spinal erectors, which will help you lose more weight from the ground. The stronger your good morning, the stronger your craving will be. Anderson's style, where you do it from the bottom up, imitates craving more than anything else. "
Phelps prefers to perform them with a special rod, such as SSB or a curved rod, because he takes the load off his shoulders. If you do not have access to them, the direct bar works just fine! Focus on the hinge of the hip: push the hips back to the correct position, engage the hamstrings and hold the upper back and press tightly when you lower your chest. Once you reach the point where your hips are at the top of your thrust setup, return to the starting position.
2. Reverse hyper
Reverse hypers emphasize the back chain, hooking the legs through a loop connected to the pendulum, and using your legs to swing weight from front to back, focusing on the hamstrings, buttocks and lower back. If you do not have this machine, excellent alternatives may be the rear extensions on the GHD.
“He not only restores or restores your spinal erectors, but also creates them. We will make them easier with a full range of motion for more dynamic stretching of your hamstrings. It also recruits blood flow through your real spinal cord, which brings oxygen for healing. In other cases, we’ll work with low reps to actually build these erectors. "
1. Lack of traction
“Something that I have always struggled with in my own way is blocked. My theory of the deficit is that it puts you in a negative starting position with an extended range of motion, making the lockout even more difficult. ”
1-4 inch deficiency is most common. Your settings should be the same as conventional thrust, but with less stress, as you pull from a longer distance.
2. Suspended thrust below the knee
Again, this should be done in the same way as in a regular bout, only with a pause just below the knee, as clearly indicated in the title of the exercise. Pause should be fixed.
“It will increase the time under tension, as in a squat with a pause, and make you learn to keep your back in position. The most I’m trying to teach is that we never want to change the position of the back from where it is located. ” at the beginning of the climb. If you skip lifts and / or get out of your vehicle, the stopped dead will help. ”
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