Build your foundation so that you can squat heavier, more often, safely.
Athletes are notoriously lazy. They avoid the “small” stuff (the work they know they should be doing) because they’d rather spend their time doing the “big” stuff like squats, snatches, etc.
Then… they get hurt doing something that shouldn’t have been a problem.
There is no small stuff. There is foundational work, there is sport-specific work, and there is the rest of the crap you can cut out of your program.
Single leg training, push ups, chins, core work, mobility and the rest are the foundational exercises that make your body CAPABLE of training harder on the “big” stuff. The more time you put into this foundational work, the more time you will be ABLE to put into heavy barbell exercises.
Here are the 3 things I want you to focus on:
- Keep your front heel down the whole time.
Keep your torso braced just like in a barbell squat (see my other video on the “Hollow Body Position” for a primer).
Keep your front foot far enough away from the bench so that your back leg gets a nice hip-flexor/quad stretch as you go down.
Here’s the video:
- The next issue of the Nemesis Journal comes out tomorrow.
Don’t miss the Super Total Certification coming in June!
Now go lift something heavy,
PS. Don’t forget to sign up for Weightlifting Academy for FREE!