CSD StrongDad Program: Determining and Eliminating Weaknesses

My Rack Pull weight, but getting this off the floor as a true Deadlift may be a bit more difficult!
My Rack Pull weight, but getting this off the floor as a true Deadlift may be a bit more difficult!

How are you CSDs coming with your StrongDad exercises that we talked about here?

Well, if you are discovering some weak areas as you push your body to the limit, check out the article below from elitefts.com. It provides a simple and easy to use checklist for determining where you may have muscle imbalances and what to do about them.

How I wish I had a list like this when I first started lifting…

Check it out and let us know how your lifting is going!

Enjoy!

Determining and Strengthening Weaknesses

By

Tom Myslinski


Squat

1. Problem (P) – The bar feels heavy out of the power rack.
Weak Point (WP) – abdominals, hip flexors
Coaching Point (CP) #1 – Contract shoulder blades, flex, and arch back out of rack, requires a static contraction to maintain arch.
CP #2 – Create a neutral spine position, push out against belt.

2. P – Butt sits straight down, “Olympic style”
WP – Incorrect technique, hamstrings
CP #1 – Push butt back, “sprinter style”, to incorporate posterior chain (spinal erectors, glutes, hamstrings) thereby activating stretch reflex.
CP #2 – Perfect posture maintains the greatest mechanical advantage.

3. P – Knees buckle in
WP – Hips, glutes, external rotators
CP – Spread the floor by pushing out over the sides of your shoes.

4. P – Fall forward
WP – Low back, abs
CP #1 – Lead up out of hole with a spread, high chest
CP #2 – 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.
CP #3 – Do not squat into mirror, causes instability regulated by visual feedback

5. P – Stuck out of hole (bottom position)
WP – Incorrect technique, bar too heavy
CP – Not sitting back far enough to fully activate stretch reflex.

6. P – Stuck ½ – ¾ up
WP – Hips, glutes
CP – Develop accelerative strength, prolong rate of force production

Bench Press

1. P – Bar feels heavy or unstable
WP – Lats, posterior deltoids, external rotators, rotator cuff
CP – Contract shoulder blades, requires a static contraction to maintain, drive upper back into bench upon concentric contraction

2. P – Weak off of chest
WP – Bar too heavy, nobody fails off of the chest
CP #1 – Lower the bar with your back, “springboard effect”, activate stretch reflex
CP #2 – Develop accelerative strength, prolong rate of force production

3. P – Stuck ½ way up
WP – Triceps
CP #1 – Spread the bar with your grip, activate medial head of triceps
CP #2 – Keep elbows positioned perpendicular under bar, any rotation outwards transfers the load to the shoulder capsule

4. P – Pressing into the J-hooks
WP – Triceps
CP #1 – The shortest path between 2 points is a straight line, maintain a straight bar path
CP #2 – Do not push into bar, press yourself away from bar, create separation
CP #3 – keeping the elbows positioned perpendicular under the bar maintains the greatest mechanical advantage, any rotation outwards transfers the load to the shoulder capsule

5. P – Butt rises from bench
WP – Incorrect technique, bar too heavy, bench too low
CP #1 – Maintain correct posture, knees up, straighten legs or drive with heels
CP #2 – Do not arch low back, arch upper back by contracting shoulder blades

6. P – Head rises with eccentric lowering
WP – Incorrect technique
CP #1 – Maintain correct posture, keep head down with chin tucked
CP #2 – Concaving chest causes an increased distance for the bar to travel

Source: http://articles.elitefts.com/training-articles/determining-and-strengthening-weaknesses/

 

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