Squeezing, squats and deadlift – how to increase their effectiveness?
Everyone knows the three basic exercises to build a muscular figure – deadlift, squats and squeezing. Mastering these three exercises increases overall strength and helps build muscle mass. If you want to learn how to vary the training with small changes of these exercises – read this article!
Building strength and muscle mass requires a proper diet and the use of appropriate exercises. The most appropriate exercises, after which you can expect the best results, are squats, deadlift and squeezing. These exercises are included in complex (multi-joint) exercises. Doing these exercises uses much higher loads than other exercises. As a result, the body produces more hormones, such as testosterone and growth hormone.
Continuously doing these exercises in the same way can lead to downtime in increments. This may be due to mental or physical discomfort. Of course you can “set aside” for a period of these exercises, but a better way would be to make changes in their performance to give impetus to growth for our body. Making changes in exercise can contribute to many additional pluses in this resulting
– you put more energy into these exercises, thanks to which the effects are better,
– you increase motivation to exercise, thanks to the introduction of a “new stimulus”,
– every change in exercise improves your technique!
Squeezing the bar – possibilities of change.
Squeezing with raised legs.
Standard squeezing of the bar on the cage, with the only change which is the positioning of the legs. Raising your legs will certainly not help you exercise, but on the contrary – it will make it difficult. Elevation of the legs will eliminate the possibility of denying your legs or making an arch (sternum) in your back. The effect of this will be the back adhering all the way to the bench. This will cause the greatest effect of the muscle fibers responsible for lifting the barbell lying down.
Extrusion with pause.
Squeezing the bar taking a break of about 1 – 2 seconds when you leave the bar. Run the Pause around 2cm from the chest. Performing this exercise will significantly contribute to the improvement of strength, especially in the maximum weight. The number of series and repetitions as in the case of standard extrusion. It is recommended to reduce the weight by 10 – 20%.
Extrusion – a narrow grip.
Grasp the barbell a few centimeters narrower than standard. Do not overdo it with too narrow a grip (you must practice the cage and not the triceps). Along with the narrower grip, the trajectory of the elbow movement will change. The movement of the elbows should look as close as possible to the torso at the lowest point.
Squats – possibilities for change.
Squats with breaks.
The break for these squats does not mean rest. Break – pause should be performed when the knee is bent. At the moment of descent “down” with the weight, wait 1 – 2 seconds, and then stand up. Pause is best done at 90 degrees in the knees. In this case, the muscles will not rest – they will be tense. It is recommended to reduce the weight by 10 – 20% in order not to lead to failure. Perform only in cages for squats or with the belaying of a training partner!
Heels or toes on a platform.
Try to change the position of the foot relative to the ground. Positioning the heel or toe on the platform (e.g., a weighting plates) will result in a different angle of inclination relative to the substrate. If you do this exercise, you will improve stability and you can increase your strength. Many strongmen practice with special heels with an increased heel to be able to lift more weight.
Dead string – opportunities for change.
A deadlift on straight legs. It is performed as a standard, the only change introduced is the fact of straight legs in the knees. In case of this variety deadlift in a strong degree of hamstrings will work (this is one of the main exercises hamstrings thigh). It should be made with less weight than the standard deadlift. It is recommended to perform 3-5 series.
A deadlift on lowering.
A dead thrust carried out in a standard manner, however, the position of the feet relative to the loads touching the ground is different (feet lower than the bar with the load). Place the barbell with loads on the platform (depending on the level of ease, place the barbell on a 3 – 10cm elevation). For this purpose, you can use mats or even other “load plates”. It is a facilitation that will help you lift heavier loads, usually by 10%. The number of series and repetitions as in the case of standard deadlift.
Dead string on the platform.
A deadlift made in a standard manner, however, the position of the feet relative to the loads touching the ground is different (feet higher than the bar with the load). Stand on a platform (3 – 6 cm) – for this purpose, you can use mats or even other “load plates”. The purpose of this variety of deadlift is to increase the range of movements. While doing this variant, reduce the load by 10 – 20% to prevent injuries. The number of series and repetitions as in the case of standard deadlift.Posted on: November 5, 2018