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Powerlifting

Your First Meet: Part II Getting Diesel

Originally Posted on www.elitefitnesssystems.com In part one of this series, we covered how to develop goals and find a meet that will work for you. In part two, we’re going to cover the actual training program and other aspects of a successful training regimen. Developing a training program While I could easily write a series […]

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Your First Meet: Part III The Meet

Originally posted on www.elitefitnesssystems.com It’s here! You’ve set up clearly defined goals. You’ve busted your ass for the past eight, twelve, or sixteen weeks. And now, quite simply, it’s show time. Unfortunately, while this should be the best part of the entire process, it can very quickly become the worst. There’s no feeling worse than […]

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The Intermediate Deadlift Cycle

originally posted on www.elitefitnesssystems.com The deadlift may be the purest test of strength in the iron game. Heavy weight. On the floor. Must pick it up. In the beginning, you can follow just about any routine and make decent progress. Heavy sets of five have worked for more than a few lifters. However, once you […]

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Understanding the Supplemental Exercises: The Deadlift

Originally posted on www.elitefitnesssystems.com In our series, “Overcoming Lousy Leverages,” Eric Cressey and I covered all three power lifts and discussed how smart training can lead to bigger totals. In this series, we will discuss the biomechanics behind each lift as well as several strategies to destroy any sticking points you may have. We will […]

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How to Improve the Wide Stance Squat

Squatting…like it or not, you just have to do it if you are serious about getting strong! There are two main ways of squatting today; one being the high bar, narrow stance squat (Olympic squat), and the other being a wide-stance, low bar squat (Powerlifting or Power squat). While they are in essence the same […]

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How to Improve the Sumo Deadlift

There is a common phrase in powerlifting circles that states, The meet doesn’t start until the bar hits the floor. I’m not sure if that’s entirely true, but I do know that the deadlift is your last chance to move up in the standings. There are two major forms of the deadlift used in competition: […]

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Biomechanics and the Bench Press

How many times since you’ve been going to the gym have you heard, “Dude, how much can you BENCH?” If you’ve been training for a while, I would venture to guess quite a few. Big bench pressers are always highly revered, especially because someone with a massive bench can inspire everyone, not just powerlifters. To […]

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Accessory Onslaught #1: The Squat

My first 3-part article series dealt with how you can use biomechanics and technique to improve your total. However, choosing the right exercises and performing them correctly in your daily workouts can go a long way to improving your total as well. This first article will describe common exercises performed to improve your squat. Primary […]

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Accessory Onslaught #2: The Bench Press

In part one of this series, I discussed how employing specific assistance lifts can improve your poundage’s in the squat. In part two, I will give you plenty of exercises that will help you build a stronger, more powerful bench press. Beyond that, I’ll give you plenty of exercises to keep your shoulders healthy as […]

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Accessory Onslaught #3: The Deadlift

In this final installment of the Accessory Onslaught series, I am going to give you the tools necessary to develop a big time deadlift. Deadlifts, like the squat and bench, can be built with a mix of smart training, hard work, and proper exercise selection. This article will cover a few of the exercises that […]

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Iron Evolution #2: Flexibility and Mobility

I’ve been told that what you say in the first paragraph of an article determines whether or not a reader will finish it; I would assume this is even truer regarding an article on flexibility! So what if I told you that something as simple as improving your flexibility could help keep you injury-free and […]

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Five Habits of Defective Squatters

It pains me to see ugly squats. Seriously. Physical pain, nausea, and nervous ticks all occur when I see the average gym goer hit the iron and try to squat. The only thing I can imagine being worse are the clowns who still hang out in the Smith machine so they can “hit their glutes […]

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Exercise Progressions for Bigger Pulls

Exercise Progressions for Bigger Pulls by Mike Robertson I’m not sure if it’s just my generation, but I’ve noticed the guys in my gym are impatient bastards, me included. While we understand we can’t build the “perfect” body in just a few days, nearly all of us overestimate our exercise abilities, learn new techniques (or […]

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