Weight training with the Big 3 – squat, bench and clean

Weight-training regulars know them as the Big 3 – the squat, bench and clean.

Many strength and conditioning programs utilize these movements as a part of their routine, and for good reason. They are premier exercises that will train the entire body, adding muscle mass, strength and power.

But like anything in life, it’s important to do them right. These training tips will help you improve and increase your squat, bench and clean routine.

Incorporate these subtle changes in technique and preparation to help improve your efficiency while also improving your total.

Squat

1. Full Range of Motion (ROM) – Using just your body, assume the position of a catcher in baseball.  Keep your heels down and now take notice of where your body is. THAT, is the bottom of the full-range of motion squat.  Begin with an empty barbell and squat to that same depth.  Add weight and continue to hit the same depth.  As soon as you can no longer squat to the same depth for the rep range you need, lower the weight to the previous set and repeat 1-5 more sets.

2. Knees Out – While descending, push your knees out towards your toes.  As soon as you hit depth, push your knees out even harder as you come up.  Why? A common sight to see is an athlete whose knees buckle inward while squatting.  The cause is most likely weak hip muscles and the stronger, more dominant quads will take over.  Pushing the knees out through the full ROM will activate and strengthen the weak link.

3. Hip Drive – Initiate coming up from the bottom of the squat with your hips.  To do this, first practice with just your body.  Assume the bottom squat position and now pretend someone was pushing their hand into your lower back.  “Push back” against the hand and rise up.  This will help ensure that the glutes, hamstrings and inner thigh muscles are engaged doing what they need to do.

Bench

1. Bench like a Powerlifter – Full-body tension, elbows tucked, low bar placement and leg drive, all make up the technique cues of how powerlifter’s bench-press.

2. Rip the Bar in Half – and pull the bar down to you.  Squeeze the bar as hard as you can and literally think about trying to bend it in half while you PULL, not drop the weight down to your chest.  This will engage the Lats and upper back muscles creating a better bar position and a more stable base to press from.

3. Push Yourself Away – from the bar, not the bar from you.  By doing so, you will create tension from the legs up and generate more force into the bar.  Seeing someone bench press and one leg comes up when it gets heavy tells me that they haven’t utilized their whole body to perform the lift.

Clean

1. Increase your Deadlift – Although a deadlift is not as “fast” looking as a power clean, it can and will strengthen all the muscles that are involved in the clean.  Deadlifts will let the athlete become accustomed to pulling and holding heavier weights from the floor.

2. Use the Hook Grip – while performing your power/hang clean.  To do this, place the bar in the crook of the fingers/palm (right over the calluses) and then hold your thumb in place with your index finger.  It WILL feel odd at first.  The reason why is to allow a better bar spin as you catch the weight on the shoulders.  Too many wrist and shoulder injuries occur when the athlete attempts to catch the weight with the hands.

3. Increase your Front Squat – Dropping under the bar after the “jump” phase will put you into the same position as a front squat would.  Similar to the deadlift, this will allow the athlete to handle heavier weight in this portion of the exercise.

Scott Doane Strength and Performance coach and owner of BeSTRONG Training Systems; a private training facility designed for enhancing your fitness and performance. He has trained a variety of athletes of all ages and levels ranging from middle-school to professional. Find him online at BeStrongTrainingSystems.com

Comments

comments

Chiefs shock Tigers with last-second touchdown

Chiefs shock Tigers with last-second touchdownThe first game of the high school football season may [more]

Countdown to Kickoff Poll: No. 1 Seahawks seek titles

Countdown to Kickoff Poll: No. 1 Seahawks seek titlesMyrtle Beach football coach Mickey Wilson isn't normally one for [more]

Week 0 Preview and Picks: Chiefs-Tigers open season

Week 0 Preview and Picks: Chiefs-Tigers open seasonAll summer long Grand Strand residents have put up with [more]

Weatherwax looks to build on CF program's progress

Weatherwax looks to build on CF program's progressJackson Weatherwax grew up playing football at Pepper Geddings Recreation [more]

Countdown to Kickoff Poll: No. 2 Chiefs set for encore

Countdown to Kickoff Poll: No. 2 Chiefs set for encoreIn his first year as head football coach at North [more]

Countdown to Kickoff Poll: No. 3 Panthers growing up

Countdown to Kickoff Poll: No. 3 Panthers growing upEditor’s Note: GSSR, in conjunction with My Horry News, is [more]

Countdown to Kickoff Poll: No. 4 Tigers try rebuilding

Countdown to Kickoff Poll: No. 4 Tigers try rebuildingEditor’s Note: GSSR, in conjunction with My Horry News, is [more]

CF grad Beale follows in Keane's footsteps to CCU

CF grad Beale follows in Keane's footsteps to CCUMatt Beale always rooted for Tyler Keane. As a middle school [more]

Countdown to Kickoff Poll: No. 5 Braves look to reload

Countdown to Kickoff Poll: No. 5 Braves look to reloadEditor’s Note: GSSR, in conjunction with My Horry News, is [more]

Steele deals shutout win, Pelicans top Rocks in series

Steele deals shutout win, Pelicans top Rocks in seriesJustin Steele did not allow a hit until the sixth [more]

Countdown to Kickoff Poll: No. 6 St. James on the rise

Countdown to Kickoff Poll: No. 6 St. James on the riseEditor's Note: GSSR, in conjunction with My Horry News, is [more]

Lady Chants shut out Elon, open regular season Friday

Lady Chants shut out Elon, open regular season FridayMackenzie Gibbs scored in the second half to push Coastal [more]

Pelicans strand 11 on base in one-run defeat to Rocks

Pelicans strand 11 on base in one-run defeat to Rocks Despite a three-hit, two-RBI night from Jared Young , the [more]

Big night for small schools at wild CNB Kickoff Classic

Big night for small schools at wild CNB Kickoff ClassicFriday's CNB Kickoff Classic proved to be a big night [more]

Pelicans snap seven-game losing skid over Blue Rocks

Pelicans snap seven-game losing skid over Blue Rocks Behind three home runs in a five-run third inning, the [more]

Busch takes turn to Strand to open school, race fans

Busch takes turn to Strand to open school, race fansNASCAR driver Kyle Busch cut the ribbon for the Palmetto [more]

Ready or not, Strand teams play in CNB Kickoff Classic

Ready or not, Strand teams play in CNB Kickoff ClassicLast year's CNB Kickoff Classic was rained out, spoiling the [more]

Dogs, cornhole, fireworks mark Pelicans' promotions

Dogs, cornhole, fireworks mark Pelicans' promotionsThe Myrtle Beach Pelicans have only 10 home games remaining [more]

Lady Chants kick off 2018 with shutout over Citadel

Lady Chants kick off 2018 with shutout over CitadelThe Coastal Carolina women’s soccer team opened the 2018 season [more]

Pelicans losing skid grows to seven in defeat to Dash

Pelicans losing skid grows to seven in defeat to DashThe Myrtle Beach Pelicans were handed their season-worst seventh consecutive [more]

Green's departure leaves NMB seeking new coach

Green's departure leaves NMB seeking new coachNorth Myrtle Beach High is looking for its third boys [more]

Coastal favored to defend Sun Belt volleyball crown

Coastal favored to defend Sun Belt volleyball crownThe Coastal Carolina volleyball team – defending Sun Belt champions [more]

Pelicans swept by P-Nats; MB duo wins July awards

Pelicans swept by P-Nats; MB duo wins July awardsThe Myrtle Beach Pelicans were shut out by the Potomac [more]

CCU hires former Conway coach Jordan as analyst

CCU hires former Conway coach Jordan as analystCoastal Carolina head football coach Joe Moglia announced this week [more]

Masters set records, Miller qualifies for swim worlds

Masters set records, Miller qualifies for swim worldsThe Grand Strand area was well represented at the Pan [more]

Chiefs shock Tigers with last-second touchdown

Chiefs shock Tigers with last-second touchdownThe first game of the high school football season may [more]

Countdown to Kickoff Poll: No. 1 Seahawks seek titles

Countdown to Kickoff Poll: No. 1 Seahawks seek titlesMyrtle Beach football coach Mickey Wilson isn't normally one for [more]

Leave a Reply

Your email address will not be published. Required fields are marked *

© 2018 Grand Strand Sports Report · RSS
Myrtle Beach Web Design
Kayaking in Myrtle Beach