To the basement! (Squats)

Squats
Ok, I had time today and I got requests for a squat blog. First off I love squatting. I have been blessed with decent enough genetics to have a pretty decent squat in a short amount of time. I'll once again gear this more toward the commercial gym, beginner to intermediate trainer.

Its all about the set up
I can watch a lifter set up for a squat and before they even start the lift I can pretty much tell if they are going to hit it or miss it. Its that important. Start from the head down.

• Get under the bar with your hands as close as possible, where you are still remotely comfortable
• Pinch your shoulder blades together (this will form a shelf so to say with your rear shoulder and traps for the bar to rest on)
• Tighten the back up as tight as possible and then push your head back (not up)
• Get your stance and unrack the bar keeping everything tight
• take small steps back 1-2 while staying tight
• take a deep breath into your stomach pushing your abs against your weight belt and hold it

You are now set up to squat

the great Ed Coan squatting


The Lift
As you can see by the image above your first movement of this lift is to push the hips back. Why? because it transfers the bar weight to your heels, ass, and hamstrings. Not your knees. Knee problems from squatting almost always are result of improper technique and not sitting back into the squat. If you have a hard time sitting back, take a box and put it a few inches behind you. Use a lighter weight while doing this and then just sit back on the box. Do this until you get the feel for it then only touch the box with your ass. Finally progress to no box.

Also notice in the image Ed driving his knees outward as he is squatting. This puts your knee in align with the foot. Also takes pressure of the knee and quad.

Finally drive your head back, not up, drive through your heels, and stand up. Don't baby this movement its about speed and force.

Some commentary about the squat
I think everyone should squat. Its the most functional lift you can do. When you sit on the couch, toilet, chair or anything else you are squatting. Its also the main source of power in athletics. It also triggers hormones for growth and takes a shit ton of calories to perform this movement with a heavy weight. So why would anyone not do this??? Common reasons are usually back or knee problems. This comes from improper technique and trying to do too much weight. Too much weight with a beginner usually results in the lifter cutting the lift way above parallel which puts pressure on the knees to stop the downward motion of the lift. Thats why you squat to parallel. Put the pressure in you ass and hamstrings. They are much stronger than the knee/quad.

Here is a vid of me squatting from beginning to end. Notice the set up and the lift. Proper squatting should look close to this.

Happy squatting!

What do you bench

The king of the commercial gym
The fastest way to become the cock of the walk in a commercial gym is to have a strong bench press. However most people never make it passed their training wheels (225lbs). Bench pressing is important to even the average person. No one asks me how much I deadlift (the true test of strength) or how much I squat. Its always "how much do you bench." Here are some tips and mistakes that are most common which hinders having a big bench.

The limp wrist
The limp wrist lifter benches with his/her wrists back. The major problem with this is that it puts you at a mechanical disadvantage turning the bench press into a triceps extension. Bend your wrist back, then straighten it out. Which position feels stronger???

The flat back
You need to pinch your shoulder blades together and get an arch on the bench press. Before you ask, no it will not hurt your back. I have never heard of too many people hurting their lower backs on bench press. I have however heard of plenty with shoulder injuries. When you keep a flat back you cause a ton of shoulder rotation at the bottom of the movement. This will tear your shoulders up! lay on the bench and take the bar out with a flat back, then take it out with an arch and shoulder blades pinched together. You will feel much stronger in the arch.

This is about perfect form for the arch and wrist position

Elbow flare
Unless your are a competitive bodybuilder flaring your elbows out at the bottom of the bench press will do you no good. The elbows should be tucked in at the bottom of the lift so that your elbows are directly underneath your forearm and wrist. This is the strongest possible position. Don't worry your chest will still get its proper work in.

Programming 
This is the #1 reason I feel people can not break their bench barriers. Fist off get forced reps out of your vocabulary. They do absolutely nothing for strength. I have not seen a powerlifting program have forced reps in it yet...you think they are on to something. Adhere to the "leave one in the tank" technique. Also another good idea is to make your second lift after your heavy set to be the bench press with about 60% of your max. Do at least 5 sets of 3 but on each rep try to accelerate the bar as fast as you can. This will create speed. Power = force x velocity right???

A few other words
Touch your damn chest...If you don't its not a bench press
keep your ass on the bench, no one wants to see you hump the air
keep your feet anchored to the floor. Push your heels in the floor as the bar touches your chest, it will create leg drive
EAT SOMETHING...nothing will increase your bench press like 30lbs of body weight...try it!
Be patient, a 40lb increase on your bench in a year is incredible progress. So don't try to do it in 12 weeks unless you have a top notch strength program and your diet is on point, even then no promises with the bench.
SQUEEZE THE SHIT OUT OF THE BAR...instant strength
Take a deep breath and hold it while lowering the bar. This creates stability

So try these techniques and tips. I could go in to 20 more paragraphs on technique but I am sure I already said enough. If you really want to see good videos on technique youtube "so you think you can bench" trust me its worth it and free.

Good Luck and Smash Weights!

Scott Koscielniak