Exercise Technique


The 'Wrong' Way To Squat

I thought by now that the truth about the knees over toes myth had made the rounds and it would soon be a ghost of training past. I realize the video is almost 2 years old but come on. That myth was being blasted before then.

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Anderson Squats

Looking through the pages of GUS you’ve probably seen Anderson being used to describe squatting exercises. Way back when Paul Anderson was a major powerlifter he would deload his barbell during his squatting. The term deload, in this case, implies that the barbell is rested on the pins of a power rack or similar apparatus such that you are no longer ‘loaded’ with the barbell. Anderson used various methods, including digging holes or using chairs. After deloading he would brace himself and drive into the barbell, and complete the squat. Today, the pins of a squat cage or rack are used and we sometimes call the exercise Pin Squats.

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BASIC Progression and Bulgarian Split Squats

I am always bringing up, obsessively you might say, how there are many different ways to progress in strength training. And, in fact, how many different things we do and achieve represent progression that we don't even recognize.

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The Cook Hip Lift

You may be familiar with a glute bridge, formally known as a "Supine Hip Extension" or "Supine Glute Bridge". But you probably haven't heard of the Cook Hip Lift. Named after Gray Cook, it is a great beginning gluteal activator and is meant to be used as a precursor to the glute bridge, because it solves a problem that the glute bridge does not address very well.

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Suitcase Deadlifts

The suitcase deadlift is exactly what the name suggests. Lifting a weight similar to how one lifts and holds a suitcase. So, instead of the implement being in front of the body it is to the side.

This is a great core stability exercise. Its provides rotational torque so it is an excellent anti-rotation exercise. You have to resist the rotation from the off-balanced load and keep the torso "level" or "symmetrical".

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Teaching Versus Learning The Lifts

You know I love how the words 'teach' and 'learn' get mixed up. Provided you are concentrating on just a particular exercise rather than a general technique overview, you can teach a person a basic slow lift in 10 to 20 minutes.

Meaning, you can INSTRUCT them on it it that time frame and have them go through the motions, correct the mistakes, etc. That doesn't mean they have LEARNED the lift. That means they have received instruction on the lift and gone through an initial training session with it.

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