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Exercises, Misc. -

Dumbbells hold some unique benefits that we don't necessarily get with a standard barbell.One of these benefits is a greater amount of muscle activation. We cannot torque into the bar via the normal bending and spreading cues, so greater demands for stability are placed on the shoulder joint. This works the smaller stabilizing muscles we may not hit as hard otherwise. This is awesome if you're looking to gain size and strength!Another benefit is the ability to travel through a longer range of motion. Where the barbell would normally stop us on chest level, we can typically travel a bit...

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Misc. -

At the time I'm writing this, I just coached an athlete living in an entirely different country to a gold medal finish, signed another athlete up for his first ever meet, and made adjustments to my lifter's program all the way in South Africa! What an awesome time we live in! As powerlifters there is more information and help available at your fingertips now than ever!  It reminds me of reading about Arnold Schwarzenegger, you know, that bodybuilding guy. The guy who single handedly peaked all our interests in strength training. We all know his amazing story. When he was...

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Misc., Programming -

  The touch and go bench may be holding you back! I know how a lot of lifters think... "I'll just continue training how I've been, see my numbers increase, at the meet I'll be fine" Not the mentality you want to fall into! I'd much rather make training feel like hell for a lifter so the meet is the easy part! That includes, pausing everything!The pause isn't just a way to challenge you and standardize the bench in competition, but it's a unique training effect that you need to, well... train!The pause is an isometric contraction at chest level....

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Misc. -

Keeping a bench focus in your training isn't as easy as you may think. First you need to determine what your goals areAre you a bench only lifter who cares only about training and improving your bench?Are you a bench only lifter who also trains the other lifts?Are you a full power lifter who wants to prioritize the bench press for a while?This video will help these lifters. There is special attention that needs to be paid if you fall into these categories. First is frequency. The frequency you allot to the bench press and its accessories needs to rise....

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Stay tight often gets yelled around the gym. It's meant with good intentions but it won't help you unless you know how to actually create tightness. No worries! I have my top 3 favorite cues for creating this "tightness" that I want to share with you!Spread & Bend the bar! You have to have a good connection with the bar if you want to transfer force to it. Squeezing, bending, and spreading are all ways to make free weight feel more like a Smith machine. This is one of those cues you can actually feel big time!Create a constant leg...

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