Self Unrack Secret to Benching Alone
💥 Self Handoff💥
We can’t always train in an ideal situation. Sometimes that means you’re going to be benching alone without a handoff person to help you takeout the weight.
The takeout phase is where all of effort you put in to your setup can all be wasted. You want to maintain the pinch and tuck of the upper back and scapula while also keeping the hip tension you created setting up.
To make the self unrack easier I coach my lifters to bridge up to create a decline position for you to take the weight. That ensures that you’re not pressing up and then out but just out over the hooks on the bench and into your final position.
When you are setting up it is also important to touch to hips down to the pad to make sure that you can create maximal hip tension after the takeout. If you never touch down before you bridge up to take the weight out you may have difficulty with your final foot position and setup.
Try this out next time you have to train solo and see what a difference it makes in your bench setup!
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