STRENGTH MOVES EXTRA
Here are a few extra tips to help you get the most out of these four strength moves
HOW TO: SQUAT TIPS
- Keep your head neutral and chest high during the entire movement.
- Your first movement should be back with your glutes, as if to sit in a chair.
- Maintain a slight arch in your lower back.
- Your feet should be placed slightly wider then shoulder width apart with your toes pointing slightly outward.
HOW TO: DEADLIFT TIPS
- Think of the move as a push and a pull—you are pushing through the floor with your heels and pulling the bar up your body using your grip and back.
- Don't use momentum to get into your next rep. Deadlift equals a dead stop on each rep.
- Once the bar is off the floor, drive hard into the floor extending your entire body at once.
- The completed concentric portion of the lift occurs when the body is fully erect. Do not hyperextend your back at the top.
HOW TO: BENCH PRESS TIPS
- Grab a hold of the bar with hands about 6-8 inches outside of shoulder width on each side to keep the emphasis on your pecs.
- At this bottom position, the bar should cross, or be slightly above, the nipples.
- Avoid bouncing the bar off your chest, which can reduce muscle recruitment and put your joints at risk.
- Exhale forcefully as you pass the most difficult part of the movement.
HOW TO: BARBELL ROW TIPS
- Your body role position ought remain constant for the entire lift.
- Flare your elbows out to the side (making about a 45 degree angle) and begin pulling the bar hard to your lower sternum-upper stomach.
- A little "cheat pull" on the last rep or two is okay for experienced lifters, but even then it is not advisable on every rep.
- An underhand grip shifts the emphasis to the lower lats and more heavily enlists the help of the biceps.