STRENGTHS & WEAKNESSES

SQUAT
1. Problem – The bar feels heavy out of the power rack.
Weak Point – abdominals, hip flexors
Try contracting shoulder blades, flex, and arch back out of rack, requires a static contraction to maintain arch.
Create a neutral spine position hold your breath on the decent.
2. Problem – Butt sits straight down, “Olympic style”
Weak Point – Incorrect technique, hamstrings
Push butt back, “sprinter style”, to incorporate posterior chain (spinal erectors, glutes, hamstrings) thereby activating stretch reflex.
Perfect posture maintains the greatest mechanical advantage.
3. Problem – Knees buckle in
Weak Point – Hips, glutes, external rotators
Spread the floor by pushing out over the sides of your shoes.
4. Problem – Fall forward
Weak Point – Low back, abs
 Lead up out of hole with a spread, high chest
Push up with arms by keeping elbows positioned perpendicular under bar, letting the elbows rotate up, and back causes the wrists to roll the bar high.
Do not squat into mirror, causes instability regulated by visual feedback
5. Problem – Stuck out of hole (bottom position)
Weak Point – Incorrect technique, bar too heavy
Not sitting back far enough to fully activate stretch reflex.
6. Problem - Stuck ½ - ¾ up
Weak Point – Hips, glutes
Develop accelerative strength, prolong rate of force production
BENCH PRESS
1. Problem – Bar feels heavy or unstable
Weak Point– Lats, posterior deltoids, external rotators, rotator cuff
Contract shoulder blades, requires a static contraction to maintain, drive upper back into bench upon concentric contraction
2. Problem – Weak off of chest
Weak Point – Bar too heavy, nobody fails off of the chest
Lower the bar with your back, “springboard effect”, activate stretch reflex
Develop accelerative strength, prolong rate of force production
3. Problem - Stuck ½ way up
Weak Point – Triceps
Spread the bar with your grip, activate medial head of triceps
Keep elbows positioned perpendicular under bar, any rotation outwards transfers the load to the shoulder capsule
4. Problem – Pressing into the J-hooks
Weak Point – Triceps
The shortest path between 2 points is a straight line, maintain a straight bar path
Do not push into bar, press yourself away from bar, create separation
Keeping the elbows positioned perpendicular under the bar maintains the greatest mechanical advantage, any rotation outwards transfers the load to the shoulder capsule
5. Problem – Butt rises from bench
Weak Point– Incorrect technique, bar too heavy, bench too low
Maintain correct posture, knees up, straighten legs or drive with heels
Do not arch low back, arch upper back by contracting shoulder blades
6. Problem – Head rises with eccentric lowering
Weak Point – Incorrect technique
Maintain correct posture, keep head down with chin tucked
Concaving chest causes an increased distance for the bar to travel