Squeeze your pinkies!

This simple detail is great for improving your bench press.

Proper alignment between the bar, your wrists, and elbows is crucial for a big bench press. Benching with your wrist bent back is not only inefficient, but can lead to wrist pain.

Setup with the bar tight into your thumb, deep in your palm (not your knuckles) and SQUEEZE!

Give extra attention to squeezing your pinkies and you will notice increased tightness. This extra tension will help keep your wrists from extending back and keep the bar in proper alignment. Better alignment allows for a better transfer of force. By crushing the bar as tight as possible you signal the nervous system to involve more muscles. Tighten your grip and the weight will feel lighter in your hands.

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“Feel your whole foot” is a simple, yet powerful cue I picked up from renowned strength coach, Mike Robertson. It is useful when performing squats, deadlifts, and many other movements.

Let’s use the deadlift as an example.

Feeling your heel is important to avoid getting pulled forward in the deadlift. Many lifters tend to overcorrect and shift too much of their weight back onto their heels, sometimes even lifting their toes off the floor. This results in a sub-optimal transfer of force and an overall less efficient lift.

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Maximize Your Squat with “The Three P’s”

Having a tight upper back is crucial for maintaining good posture in the squat and moving big weights. Here’s a simple, easy to remember method for setting your upper back for a tighter, more efficient squat.

“The Three P’s”

Pinch your shoulder blades together. Before getting under the bar, retract your shoulder blades and keep them tightly pinched together. Grip the bar and get under it, placing it on the shelf on your upper back.

Pull your triceps and elbows into your lats. Keep a proud chest and squeeze your lats and upper back tight like you are holding the top of a pull up. Use a grip that allows for optimal upper back tightness with no shoulder irritation. 

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