I’m in my 4th cycle of the Cube Method. So far, I’ve had gains and PRs each cycle. But, my gains on Deadlift and Bench have been greater than my Squat. My squat has always given me trouble. Maybe I overthink it, I don’t k now. So, I’m trying something new this cycle: Squatting every […]
The Clean & Jerk is an explosive Olympic lift that pretty much works your entire body (e.g., core muscles, legs, shoulders), since it combines elements of the Deadlift, Front Squat, Overhead Squat, and Military Press (just the lockout portion). Note: It is not intended to be an “arm exercise”. You should not be pressing the weight […]
I know a lot of people struggle with push-ups. There are, of course, lots of ways to train your body to perform push-ups. Most people tend to focus on volume: Do more push-ups more frequently. This does work to some degree. I remember when I would just keep doing push-ups all day long, whenever I had a free moment. Just drop and do 10-20 quick push-ups. By the end of the day, I had done anywhere between 150 to 250 push-ups. It certainly helps.
But, my real breakthrough in push-ups came when I started experimenting with isometric push-ups. You’ll find a lot of variations of what people mean by isometric push-ups, but it basically involves doing push-ups very slowly and holding your body at different points in the range of motion. It creates constant tension in the muscles and builds up incredible strength. For mine, I started out with a goal of a 1-minute push-up: Take 30 secs to slowly lower yourself to the bottom of the push-up (do not rest on the floor) and then take 30 secs to push yourself slowly back up to the top of the push-up. Then I worked up to 2-min push-ups. A full minute to slowly lower down and another minute to slowly push back up.
I love the Deadlift, but many fear it and think they will hurt their back. With a tight focus on good form, proper technique through the entire lift (both up and down), and a consistent approach; you really have nothing to fear and a lot to gain. The Deadlift and the Squat are two of the best lifts for activating muscle growth throughout your entire body. Well worth learning how to do them well.
I’ve been watching a series of 5 Squat videos from Matt Wenning over at Elite FTS. Oh, and by the way, Matt can squat 1100 lbs. I’m glad that I ran into these today, because tomorrow is our Squat day at my CrossFit box. There are some really great tips on how to maintain proper, powerful, and safe form while doing the squat. He shows a guy adding 40-50 lbs to his max Squat in just one session, thanks to improvements in form. Pretty impressive! Then he wraps up the series talking about how to address your weaknesses through assistance exercises that will help you strengthen the muscles that you need to have work together in more powerful harmony during the Squat. I’ve put the full series of 5 videos together for you below. Enjoy!