How To Increase Strength: Ultimate Guide To Getting Big And Strong Part 3

[01dragonslayer]

Strength Training Sports​

Strength training workout structures vary greatly depending on the specific goal.

• Powerlifting. Powerlifters generally train 3 to 4 days per week, structuring workouts around the bench press, squat and deadlift. In many cases an upper/lower workout split is followed, featuring 2 press style days with bench press, triceps, back and shoulder work, and 2 posterior chain days.
• Strongman. Many strongman style workouts are similar in nature to powerlifting workouts. It is not uncommon to see a pull, press and squat based workout during the week, and a weekend workout focusing on event specific training.
• Olympic Lifting. Olympic lifters are known to train up to 6 or 7 times per week, often with multiple sessions per day. Olympic training is very technique driven, and outside of back squats, the focus of a workout is on individual repetitions of Olympic lifts and variations.
• Crossfit. While not specifically a strength training sport, Crossfit trainees place a substantial amount of focus on training several Olympic lift variations. Strength endurance is also an integral part of Crossfit training.

Form 101 – A Look at the Big Lifts​

Proper exercise form is essential to progress, and for staving off injury. If you’re not healthy, you can’t give your workout 100%. Sub-par form leads to sub-par performance and limits your ability to get strong.

While many trainees have good form, we all have areas that need improvement. It is wrong to believe that at some point you have excellent form and will never have to work on it again. As more and more weight gets added to the the bar, form flaws are exposed. It can safely be said that an advanced trainee works on form more, and not less than a beginning trainee.

This section will provide form advice for the following 6 exercises. The Romanian deadlift is included in this list because it is one of the most misunderstood of all strength building lifts.

• Squat
• Deadlift
• Bench Press
• Military Press
• Power Clean
• Romanian Deadlift

Squat Form 101​

It is very rare to walk into a gym and not only see someone squat, but also witness them squatting with passable form. Over the years muscle building magazines have become notorious for featuring images of poor squat form. Lifters in these pictures would generally have their knees pointed directly forward, which is about the worst possible method of performing a barbell squat.

The squat is a natural movement. Most children are able to squat, and squat well. Over the years we lose a little flexibility, and squatting becomes more difficult, but when we approach the barbell squat we should still aim to keep the squat as natural as possible.

If you are just learning the squat, the following 2 methods can help you gain an understanding of basic, and proper squat form.

The “Pick Up An Object” Method. One of the most common squatting form flaws is the tendency to squat with the knees together. This is not a natural movement, and not how the human body was meant to squat.

When we squat as a child it is often to pick something up or draw on the ground. Watch a child squat and you will notice that they do so with their knees spread apart, or open. This is how we should squat as well. Here is how to practice...

Place your feet about shoulder width apart, positioned as if you were about to jump into the air. If you look down, your toes should be angled out about 30 degrees, give or take.

Now, pretend that there is an object on the ground right before you. Squat down, attempting to pick up the object with both hands at the same time. You will notice that upon squatting your knees first bend, then open. Look closely…the angle from your hip to your knee should be nearly the same as your foot angle.

The Goblet Squat Method. The goblet squat is a fancy name for a simple exercise. It functions in a similar way as the “pick up an object” method, and will help you learn the basics of proper squatting.

First, pick up a relatively light dumbbell or kettlebell and hold it comfortably at chest level, preferably in towards your chest. Do not flare your elbows in the position; keep them pointed at approximately a 45 degrees angle, or slightly less.

Place your feet about shoulder width apart, positioned as if you were about to jump into the air. If you look down, your toes should be angled out about 30 degrees, give or take.

Keeping your eyes forward and your lower back tight, squat down until your elbows are inside of your knees. Look closely…the angle from your hip to your knee should be nearly the same as your foot angle.

Squat Form Tips​

The following tips can help you dramatcally improve your squat form. It should be noted that this is not a comprehensive list. For more assistance please visit the Muscle & Strength forum.

Knee/Foot Angle. At depth, the angle running down the middle of the quads to your knee must be about equal to the angle of your foot. If you squat with your knee angle inside of your foot angle, it becomes much more difficult to hit proper depth, and you will most likely lean forward as you descend and place an undue amount of strain on your lower back.

Lead with the Hips. Once at proper depth (in the hole), lead each rep by lifting the hips (glutes) up, and finish a squat rep by driving your hips forward. The hips and glutes are prime movers and incredibly strong muscles. By maximizing your use of your hips, you can put up bigger numbers and reduce the strain placed upon your knees and lower back.

Bar over Feet. From a side view, the barbell should remain over the middle of your feet while squatting. If the bar is not in this position some aspect of form is in need of improvement. Film yourself squatting from a side angle and pay close attention to bar/foot position.

Head Position. When squatting from the hole it is imperative that you maintain a good head position. You should be looking forward to slightly up. If you begin to look down as you ascend, the rest of your body will follow and you will start to lean forward.

Other Important Squat Form Tips and Information​

• High Bar Squats. For high bar squats the barbell is placed upon the upper traps.
• Low Bar Squats. For low bar squats the barbell rest upon the lower traps.
• Hand Position. To find a proper hand position, start with a wide grip, squeeze your upper back together, and move your hands in as far as comfortable.
• Tight Grip. Maintain a tight grip throughout the squat.
• Elbow Position. After finding a comfortable hand placement, rotate your elbows downward and keep them there during each set.
• Hold Your Breath. Inhale as you begin the eccentric portion of the squat, and hold your breath throughout the lift.
• Check Your Feet. After unracking the bar and stepping back, glance down and check to make sure your feet are properly positioned.
• Squat Descent. When descending, move your hips backward while maintaining an upright torso position.