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    Cues For The Big Three

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    diskra
    The document provides instructions for performing the bench press, squat, and deadlift exercises. For each exercise, it lists the proper form including body positioning, grip, bracing the core, and movement patterns. It emphasizes creating full body tension, maintaining an arched back, and moving through the appropriate range of motion while descending and rising in a controlled fashion. Videos further demonstrating the techniques can be accessed with a provided password. The routines prescribe performing each lift for 2 sets of 4 repetitions to work on maximum strength.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Cues For The Big Three

    Uploaded by

    diskra
    175 views4 pages
    The document provides instructions for performing the bench press, squat, and deadlift exercises. For each exercise, it lists the proper form including body positioning, grip, bracing the core, and movement patterns. It emphasizes creating full body tension, maintaining an arched back, and moving through the appropriate range of motion while descending and rising in a controlled fashion. Videos further demonstrating the techniques can be accessed with a provided password. The routines prescribe performing each lift for 2 sets of 4 repetitions to work on maximum strength.

    Original Description:

    training

    Original Title

    Cues for the Big Three

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    © © All Rights Reserved

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    The document provides instructions for performing the bench press, squat, and deadlift exercises. For each exercise, it lists the proper form including body positioning, grip, bracing the core, and movement patterns. It emphasizes creating full body tension, maintaining an arched back, and moving through the appropriate range of motion while descending and rising in a controlled fashion. Videos further demonstrating the techniques can be accessed with a provided password. The routines prescribe performing each lift for 2 sets of 4 repetitions to work on maximum strength.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    175 views4 pages

    Cues For The Big Three

    Uploaded by

    diskra
    The document provides instructions for performing the bench press, squat, and deadlift exercises. For each exercise, it lists the proper form including body positioning, grip, bracing the core, and movement patterns. It emphasizes creating full body tension, maintaining an arched back, and moving through the appropriate range of motion while descending and rising in a controlled fashion. Videos further demonstrating the techniques can be accessed with a provided password. The routines prescribe performing each lift for 2 sets of 4 repetitions to work on maximum strength.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4
    At a glance
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    The passages discuss proper form and technique for performing common weightlifting exercises like the bench press, squat, and deadlift.

    The text outlines how to grip the bar, arch the back, set the shoulders, breathe and brace the core, explode off the chest, and extend fully at the top.

    Foot placement, bracing the core, breaking at the hips and knees simultaneously, sitting back to parallel, and driving through with the hips are emphasized.

    Bench Press

    Grip Bar Forcefully


    Arch Low Back
    o Rest on Upper Back
    Feet Stable
    o Create Full Body
    Tension
    Shoulders Packed
    o Retracted and
    Depressed
    o Maintain
    Throughout Lift
    Big Breath
    o Brace Core
    o Stay Tight, Squeeze
    Glutes
    Un-rack Bar With Lats
    o Hand-Off is Ideal
    Arms Tucked
    o 45 Degree Angle Relative to Body
    Wrists in Line With
    Elbows
    o Screw Scaps Into
    Place
    Row Bar to Body
    o Pull Bar Apart
    o Bar Touches
    Upper Abdomen
    or Lower Chest
    o Pause
    Explode off Chest
    o Press Body Into
    the Bench Away
    from Bar
    o Leg Drive
    Chest Up
    o Scaps Tilted Back
    Bar Moves Through Arc

    Click Here for Extending Bench Press Tutorial


    *Vimeo password for videos is: maximumstrength
    2 x 4: Maximum Strength

    Page 2

    Squat

    Hands on Bar Close to Body


    o Grip As Close as Comfort Allows
    o Center Bar on Back
    o High Bar or Low Bar
    o Create Upper Back
    Shelf
    Head and Neck in Neutral
    o Look at Floor Ten
    Feet Away
    Drive Elbows Toward
    Floor and Chest Up
    Set Lats
    Grip Bar Tight
    Wrists in Neutral
    Spine Braced
    Big Air
    o 360 Degrees
    Walk Weight Out
    o Fewest Steps
    Possible
    Stance Shoulder Width
    o Toes Slightly Out
    o Tripod Foot
    More Big Air and Bracing
    o Option: Squeeze
    Glutes
    Break at Hips and Knees
    Simultaneously
    Sit in Between Hips
    Knees Out
    Descend to Parallel or
    Lower
    Knees Over Toes
    Chest Up
    Hips and Shoulders Rise at
    Same Rate Out of Hole
    Compensatory
    Acceleration

    Click Here for Extended Squat Tutorial

    2 x 4: Maximum Strength

    Page 3

    Deadlift

    Shoulder Width Stance


    Feet Straight Ahead
    Tripod Foot
    Bar Close to Shins (3-4 Inches)
    Grip
    o Double Overs
    o Hook
    o Straps
    o Mixed (Over-Under) *Most
    Common
    Hand Placement
    o Conventional Right Outside Legs (Force Knees Out Into Arms)
    o Sumo Just Inside Legs
    Big Air
    o 360 Degrees
    Create Tension
    Pull Slack Out of Bar
    Hip Position Higher than Knees but Lower than Shoulders
    o Hips and Shoulders Rise at Same Rate Off Floor
    Knees Out
    Head/Neck in Neutral
    Low Back Arched
    Click Here for Extended Deadlift Tutorial
    Chest Up or Rounded Upper Back
    Scaps Tight or Rounded Forward
    Leg Press Into the Floor
    Shins Rather Vertical at Lift-Off
    Feel the Hammies Off the Floor
    Skim (Paint) the Body with the Bar
    o Use Lats to Pull Inward
    Sumo Lock Out Knees Once Bar Passes Over Knees
    After Bar Passes Knees Push Hips Forward
    o Squeeze Glutes to Lockout
    o Stand Tall
    Pull Shoulders Back
    RDL the Weight Down
    o Sit Back Keeping Vertical
    Shins on the Way Down
    o Actively Bend Knees Once
    Bar Passes Over Knees
    o Skim the Body with the
    Bar
    o Descend Under Control
    Reset Each Rep

    2 x 4: Maximum Strength

    Page 4

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