25 votes
Accepted

Why is "squatting the deadlift" bad?

The article's explanations for why you shouldn't try to squat a deadlift are wrong. Positioning your hips too low does not put more stress on the lower back, and does not meaningfully shift your ...
David Scarlett's user avatar
19 votes

How to prevent "good morning" when squatting?

What is a "good morning"? Just to add context, a "good morning" is when you're doing a squat, you go down to the lowest point, but then you extend the knees without maintaining an upright back. This ...
Alec's user avatar
  • 18k
14 votes
Accepted

Why do powerlifting federations have minimum standards for records?

World standards, record presets, or minimum standards all seem to be the same thing. You're 100% correct that they are simply a placeholder for a proper record. The IWF has an excellent explanation ...
C. Lange's user avatar
  • 4,588
13 votes
Accepted

Powerlifting vs Strongman

The very quick answer is that Powerlifting is more about standing in one place and moving a heavy weight through a range of motion (be it deadlift, squat or bench press). There is a certain technique ...
Dark Hippo's user avatar
  • 4,733
10 votes
Accepted

Fixing a disproportionately weak squat

I have a hybrid hypothesis: your squat form is wrong and has been wrong for close to two years, you're not working on fixing it, and you're spending your recovery budget on WODs and other lifts. ...
Dave Liepmann's user avatar
10 votes
Accepted

Soy Protein and Protein Requirements

This is not really going to be a definitive answer, as you can find studies that support almost any position, so what I'm looking at for this is the trend of the studies that I've reviewed. Overall, ...
JohnP's user avatar
  • 23k
10 votes

How much weight should we place on our heel and how much in our forefoot during squat?

There are two goals to aim for when distributing your weight: You should be in balance, for obvious reasons; and The combined centre of mass of your body and the bar should only move down and up ...
David Scarlett's user avatar
9 votes
Accepted

Bench Press Form Check

First: Good work on your bench so far. The form is quite good and you've clearly worked hard. I'm also very happy to see you trying to do anything you can do to get better (for example making the ...
Nike Dattani's user avatar
9 votes
Accepted

Is StrongLifts 5x5 for powerlifting or bodybuilding?

Stronglifts is a novice program that should not be run as long as is typically recommended. Stronglifts is neither a powerlifting, nor a bodybuilding program. It is a novice linear progression. It is ...
Thomas Markov's user avatar
  • 4,192
8 votes

are heels coming up when you squat an illegal lift for powerlifting competitions?

This is taken from the IPF rulebook, see rule 4 in particular: Causes for disqualification of a Squat: Failure to observe the Chief Referee’s signals at the commencement or completion of ...
John M's user avatar
  • 621
7 votes
Accepted

Should the barbell touch my shins in deadlift?

Like most areas of fitness, it's pretty easy to find conflicting advice. That said, I think most would agree that keeping the bar as close as possible to the legs on the way up allows you to lift more ...
David Scarlett's user avatar
6 votes
Accepted

Compare & contrast squat types

When it comes to powerlifting, a large portion of lifters will use a low bar squat which places the bar lower on the back to sit on a muscular shelf made by the rear deltoids. This also allows the ...
Alex L's user avatar
  • 953
6 votes

How to prevent "good morning" when squatting?

A "good morning squat" occurs when your knees shift backward at the bottom of the squat. This action takes the load off the quadriceps and places more load onto the glutes and spinal erectors, as the ...
David Scarlett's user avatar
6 votes

Why should the knee point outwards in squat?

Short answer: you don't actually need to flare your knees out, but what you do need to do is generate torque in your hips which can be accomplished by attempting to rotate forward-facing feet outward (...
TravisJ's user avatar
  • 211
6 votes

On what should a deadlift beginner try to improve?

I would suggest starting with the barbell on the floor. If you can't, or won't, and the blocks are necessary1, then I would find some way to safely elevate yourself to the same level. Once you and the ...
C. Lange's user avatar
  • 4,588
6 votes
Accepted

Why knee and hip torques in Squat are always referred to the midfoot line?

To simplify matters let us ignore the weight of the body. In this case the barbell must be placed directly over the pressure point of the groundforces on the foot. The groundforces are in fact ...
Andy's user avatar
  • 3,717
5 votes
Accepted

I have 7 weeks left for a power-lifting competition. It's my first time; how do I prepare?

Learn the rules It may be surprising, but there is no universally set rules for powerlifting competitions. A powerlifting competition sponsored by a federation must follow the federation's rules, but ...
DeeV's user avatar
  • 8,449
5 votes
Accepted

Are there advantages to breaking up a workout?

The first routine is low on overall weekly volume in terms of sessions in the gym and I would recommend if you chose this route to achieve hypertrophy what you understand that as you develop into a ...
John's user avatar
  • 6,972
5 votes
Accepted

Failed Sets: What to do Next?

This sort of thing is at risk of happening with any non-autoregulated program (i.e. any program that uses fixed percentages of 1RM rather than RPE or RIR), and it's really the responsibility of the ...
David Scarlett's user avatar
5 votes
Accepted

Should I bench press without an arch during training?

Stick with the powerlifting style benchpress. Do supplementary higher rep/lower weight dumbbell benchpresses afterwards. As you figured, benching with arched back has its benefits: it helps you ...
UnbescholtenerBuerger's user avatar
5 votes
Accepted

Deadlift Form Check

The good news is that you've correctly identified the only issue I see. That's two positive things: the rest of your deadlift form is good, and you're able to see/feel what you're doing wrong. That's ...
Dave Liepmann's user avatar
5 votes
Accepted

Help create a weight-training program with a focus on martial arts

This is simultaneously an easy problem and a hard problem. The easy part is that it sounds like you're a novice without other training to work around. Programming for novices is easy. Many times an ...
Dave Liepmann's user avatar
5 votes
Accepted

Squat form check: How to fix inconsistency in hitting depth and inconsistent torso angle?

Few things jumped out at me and a few suggestions. Working from top to bottom: Relax your face! I don't have any evidence for this, but I always seem to pull and squat better when I don't look like I'...
Dark Hippo's user avatar
  • 4,733
5 votes
Accepted

How can we be in balance while performing the barbell hack squat?

Firstly, the bar does not need to be over the midfoot for your balance to be over your midfoot. Instead, the combined centre of mass of the bar and the lifter's body needs to be over the midfoot, ...
David Scarlett's user avatar
5 votes
Accepted

Why isn't a problem to arch the upper/middle back in many exercises?

Shoulder blade retraction is not the same thing as either upper back rounding/thoracic flexion or bridging/lumbar and thoracic extension. The shoulder blades move independently of the thoracic spine, ...
David Scarlett's user avatar
5 votes
Accepted

Analysis of the bar path in bench press

The bar above the front delts at the bottom makes flare the elbows and cause shoulder impingement. Why isn't it a problem at the top (where the bar is above the shoulders)? It's not only debatable ...
David Scarlett's user avatar
4 votes

Are there advantages to breaking up a workout?

Psychological issues aside (as requested), there is the big, BIG issue of physiological restitution. You've probably heard of the muscle group rest period of 48-hours since both your layouts seem to ...
Alec's user avatar
  • 18k
4 votes

Do bodybuilders lose muscle mass faster than powerlifters?

I’ll reference you to a similar post I answered recently: Will I lose Gains in this situation. I’m not sure what you mean by “non-contractive” tissue. I think you are referring to the difference ...
rrirower's user avatar
  • 6,690
4 votes

Failed Sets: What to do Next?

To keep it simple, If its a program based off one rep maxes and you can't do sets on, for example, week 3 then you need to lower the estimated 1 rep max until you can complete the sets. I'd suggest ...
zvgsfdsg's user avatar

Only top scored, non community-wiki answers of a minimum length are eligible