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Author Topic: Variations of the main lift  (Read 4584 times)

Tyrwing

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Variations of the main lift
« on: July 07, 2014, 01:08:39 PM »
I know there have been topics before related to this, but I do not feel that they've clarified the different aspect that I am interested in.

Often I have heard that the level that I am at I do not need any variations of the mainlifts, but only to keep hammering them. A few months ago I used to be weak off the floor in a deadlift, after doing lots of decifit pulls I have completely crushed that sticking point and find now that instead I am weak at the lockout of the lift, or rather middle point. My sticking point has shifted.

This is the first sticking point I got through, when it comes to the squat and the bench much improvement to the sticking points have not been made, I still have it midway through the lift on both.

My question is as follows, should I start incorporating variations to deal with these issues? I have seen little to none improvement by only hammering the form of the lifts.

And what would be the proper variations for countering these sticking points?

For the deadlift I have figured out that deadlifting from boxes and pausing at the knees help with the lockout form and strength. But as for the squat and benchpress I am more unsure. I would guess or assume that box squats and chainssquats would suit me more to help me active the glutes and sit back better as well as building a stronger lockout-speed from the hole.
Regarding the benchpress I have only guessed that dead-start(bench resting on the safety rack), band and chains would help me ( I do not have any boards).

Any suggestions?

Films of all the lifts are in the log.
180/110/225 @ 105

EN85

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Re: Variations of the main lift
« Reply #1 on: July 07, 2014, 10:28:41 PM »
Bad technique can also create sticking points. Can't you post videos of your lifts here? That make things a bit easier I think.

Tyrwing

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Re: Variations of the main lift
« Reply #2 on: July 07, 2014, 10:54:58 PM »
Bad technique can also create sticking points. Can't you post videos of your lifts here? That make things a bit easier I think.


As the last line of the post said, lift-movies are all in my log. :)

But I will post it here as well for you convenience

https://www.youtube.com/watch?v=eh0CnCu65L4
Squat and benchpress

https://www.youtube.com/watch?v=iJgZSGnY4tI
"Deadlift" and benchpress

https://www.youtube.com/watch?v=iUXd9iOKdGM
Squat and benchpress

https://www.youtube.com/watch?v=E0O4-MdIEiA
Squat and benchpress (+incline)

EDIT: Forgot the deadlifts. And added it today's lifts.
« Last Edit: July 08, 2014, 03:31:08 AM by Robert Frederick »
180/110/225 @ 105

Max Lloyd

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Re: Variations of the main lift
« Reply #3 on: July 08, 2014, 11:18:26 AM »
I would recommend getting your head up in your Deadlift. Choose a spot on the wall in front of you and keep your eyes on it throughout. This will help in raising your chest . If there is a logo on your t-shirt (across chest), someone standing directly in front of you should be able to read it.