Biomechanics of the Big 3 Lifts | Jim Stoppani's Shortcut to Strength
Bodybuilding.com
2017-06-27
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One of the simplest ways to increase strength immediately is learning proper biomechanics. This week, I want to you try out different hand and foot positions to maximize your strength in the three big lifts: squat, bench press, and deadlift.
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As you set up for the squat, pay attention to bar position and foot width. A high bar position allows your back to stay upright and lets you keep the focus on the quads. With a low bar position, the bar should come across the back around the middle-trap area. This will create far more bend at the hips, and consequently involve more glutes and hamstrings. Some will find they are stronger with a low-bar squat versus the high-bar squat, but I encourage you to play around with both positions and see which one works best for you.
As for the feet width, that's more of an individual preference. Taller squatters will likely have a wider stance, which will target more of the glutes and inner quads, with the opposite applying to the more narrow stance.
If you're trying to maximize your strength on the squat, pick the bar position and the foot placement that allows you to squat the heaviest.
Today's workout starts off with a bang—5 sets of squats at 80 percent of your 1 rep max. There's no prescribed rest in this program; take enough time between sets so that you feel mentally and physically recovered, but don't extended your breaks longer than 2-3 minutes.
There's nothing short about this workout. If you find yourself crunched for time, get through all of the main lifts (squats, leg press, lunges, and RDLs) and skip one of the accessory movements, like seated calf raise, if you need to.
=============================================
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Jim Stoppani's 6-Week Shortcut To Strength ► http://bbcom.me/2tcNvI2
Jim Stoppani's Recommended Muscle-Building Supplements ► http://bbcom.me/2tgZzZ1
As you set up for the squat, pay attention to bar position and foot width. A high bar position allows your back to stay upright and lets you keep the focus on the quads. With a low bar position, the bar should come across the back around the middle-trap area. This will create far more bend at the hips, and consequently involve more glutes and hamstrings. Some will find they are stronger with a low-bar squat versus the high-bar squat, but I encourage you to play around with both positions and see which one works best for you.
As for the feet width, that's more of an individual preference. Taller squatters will likely have a wider stance, which will target more of the glutes and inner quads, with the opposite applying to the more narrow stance.
If you're trying to maximize your strength on the squat, pick the bar position and the foot placement that allows you to squat the heaviest.
Today's workout starts off with a bang—5 sets of squats at 80 percent of your 1 rep max. There's no prescribed rest in this program; take enough time between sets so that you feel mentally and physically recovered, but don't extended your breaks longer than 2-3 minutes.
There's nothing short about this workout. If you find yourself crunched for time, get through all of the main lifts (squats, leg press, lunges, and RDLs) and skip one of the accessory movements, like seated calf raise, if you need to.
=============================================
| Recommended Supplements |
Pro JYM ► http://bbcom.me/2tgRDXy
- Blended Protein Supplement for Maximum Effectiveness*
- Made with the Highest Quality Whey, Casein, and Egg Proteins
Pre Jym ► http://bbcom.me/2tgI8aN
- Pre-Workout Powder Powerhouse*
- Scientifically Advanced All-In-One Formula for Improved Workouts*
Post Jym Active Matrix ► http://bbcom.me/2tgIcHz
- Post-Workout Powder for Recovery and Growth*
- Powerful Cocktail Designed to Help Boost Repair, Maximize Recovery, and Build Muscle*
=============================================
| Bodybuilding.com |
Sales & Specials ► http://bbcom.me/2q1djSY
Fitness Articles ► http://bbcom.me/2q1p7Vq
#1 Online Supplement Store ► http://bbcom.me/2q1os6y
Free Fitness Plans ► http://bbcom.me/2q1dhKU
#1 Women's Fitness Site ► http://bbcom.me/2q1ouvc
=============================================
| Follow Us |
Twitch ► http://bit.ly/2q1dttE
YouTube ► http://bit.ly/1RSJFa4
Facebook ► http://on.fb.me/1lomhpr
Instagram ► http://bit.ly/1LzBxab
Twitter ► http://bit.ly/1RSJQlL
Google+ ► http://bit.ly/1NRe8qu
Pinterest ► http://bit.ly/1OOZgY4
Spotify ► http://spoti.fi/1NRebm0
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
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