[Mastering the Basics - Bench]
+ Setting up for the Bench +
The main priority of the bench set up is to forcefully plant the retracted shoulders into the bench. All the weight should be on the upper back area.
One tip for a good set up is to use your legs to kick your traps and shoulder blades into the bench. The entirety of your shoulders, neck and back of the head must be flush and snug on the bench before you lower your butt down. Practice this by taking a video from the side and reviewing it. + Feet Placement +
There are generally 2 ways you can place your feet: extended out in front of you or nicely tucked under your butt. Depending on the federation you compete in, you might or might not need to have the entire foot flat on the ground.
We generally advocate keeping the feet nicely tucked under the butt, getting them as far back as possible while keeping them fully flat on the ground. + Setup Sequence +
In our experience, it seems to be easier to place the shoulder retraction first, then setting the feet position. This tends to achieve the tightest and most consistent position in the most efficient manner.
It’s important to remember that the Bench press is not a very natural movement to begin with, and thus the set up and positioning required for an effective bench is not comfortable nor intuitive at all. Thus, out of all the competition lifts, this is the one that requires the most diligence in practicing the set up process.
In the last instalment of the Bench foundation series, we’ll be talking about tucking and flaring of elbows!
Great way to get the glute medius to fire up before a squat session. If you notice knee caving in during squat, it could be due to weak glute medius(side of the butt) that is inactive which lead to other muscles such as the adductors(inner tigh) to over compensate.
When the glutes medius is weak it could also cause knee pain while doing acitivites.
Lorne Peart @lornepeart is our movement specialist. He is restarting his very popular Movement and Flow class on Tuesdays and Thursdays next week. First sessions starts Tuesday 27 March 2018 at 9:30am. .
Book your spot online or call us at 6222 4766.
Knee pain can be annoying and a hinderance to your daily activities like walking up and down the stairs.
It seems like knee pain is no longer an issue that comes with old age.
As our society gets more physically active, young people as early as the age of 14 have been known to develop knee pain.
In my future posts, I will discuss about the various possible causes of knee pain, some remedies which can help to strengthen "weak knees" and even exercise suggestions for people who are currently experiencing knee issues.