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Old 07-02-2014, 07:37 PM   #1
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Default Cues for the big three

What cues do you use, and/or teach others, for the big three power lifts?
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Old 07-02-2014, 07:47 PM   #2
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Here are the cues I give the most to other people.

Squat-
Knees out, first and foremost. That gets most people moving in the right direction. After that it's chest up and ass back. If you do both of those things it's hard to NOT properly hinge the hips and arch the back.

Bench-
Dig your traps/back into the bench. Roll back onto the neck/traps before taking the bar. Push through the heals and turn your body into a bridge held up by only the traps and the heals. Bring your belly to the bar, and stay TIGHT AS HELL. If your ass is rising up then make sure the heals are lower than the hips before you start*. That's the biggest key to keeping your ass down but still getting lower body push.

Deadlift-
Stop trying to be so nice. Pretend the bar is chained to the ground and you have to break the chains to start the lift. Most people don't need technique adjustment on the deadlift. They need an attitude adjustment.

For me personally I have to make sure I get my knees through my arms and push with my legs first to break the weights from the ground. If I don't focus on it I stay too bent over and it's all lower back.

*Edit- Sorry, I meant KNEES, keep your KNEES lower than your hips. I bet I confused a couple people by saying to keep your heals lower than your hips.
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Last edited by Soldier; 07-03-2014 at 09:09 AM.
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Old 07-02-2014, 08:00 PM   #3
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I like to simplify everything in life and I think Jim Wendler really nailed it over the head here:
http://www.t-nation.com/training/strong-fast-and-brutal
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Old 07-02-2014, 09:56 PM   #4
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Originally Posted by Henry19 View Post
I like to simplify everything in life and I think Jim Wendler really nailed it over the head here:
http://www.t-nation.com/training/strong-fast-and-brutal
I like that


Something thats been helping me in every lift is "chest up!" Even on bench, bringing your chest to the bar and not heaving is a good cue.
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Old 07-02-2014, 11:55 PM   #5
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Quote:
Originally Posted by Soldier View Post
Deadlift-
Stop trying to be so nice. Pretend the bar is chained to the ground and you have to break the chains to start the lift. Most people don't need technique adjustment on the deadlift. They need an attitude adjustment.
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Soldier - I like that. 29 years at this stuff and I learn something new every day. Thanks.
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Old 07-03-2014, 01:00 PM   #6
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Originally Posted by EliteDreams View Post
I like that


Something thats been helping me in every lift is "chest up!" Even on bench, bringing your chest to the bar and not heaving is a good cue.
Really does help. I tend to way over analyze things and people say it usually looks robotic, kinda slow, but perfect. I'm working on it, but a couple cues are always a good thing unless you have a LOT of experience and time lifting because bad habits can develop.
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Old 07-04-2014, 01:57 AM   #7
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Learning to brace your core is also really important for squats and deadlift, breath into your belly. For deadlifts a cue that helped me a lot was to focus on standing with the weight and not pulling it.
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Old 07-04-2014, 07:59 AM   #8
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Soldier - I like that. 29 years at this stuff and I learn something new every day. Thanks.
I take that as a huge compliment. Thanks Sandbox!
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