Bracing is integral to a successful squat! However, so many lifters are still messing it up. Taking a huge mouth breath can lead to a loss in bracing by extending your chest upward. Pull air into your lungs like a straw and take a sharp breath through the nose to maximize capacity. If you are having a hard time feeling the brace, using a band around the waist to constrict will help serve as a reminder and give feedback on proper bracing. Make your solid and lift huge weights.

Stop choosing random exercises! Structure your max effort exercises so that your intensity fluctuates week to week to allow for better recovery. Lower body: week 1 - Cambered bar Goodmorning work up to a heavy five week 2 - Safety Bar Squat working up to a heavy single week 3 - Deadlift working up to a heavy triple week 4 - Squat 5 x 5 @70-75% of 1 rep max Upper body: week 1 - Close grip bench press working up to a heavy triple week 2 - Bench Press 5 x 5 @70-75% of 1 rep max

Looking at Belt Squat Marching this week. This is an incredible exercise for building hip strength, and I program these often for my clients because they're highly effective for improving stability and resilience. They can help reduce or prevent common back and knee issues, while also boosting your deadlift lockout and power out of the hole in your squat. Try Programming them early in your accessory work and go heavier with 4-6 sets of 50-60 total steps Or, use them as a fini

Today let's look at the sweatshop row. A movement Coach Sabalka learned from Shane Sweatt owner of Sweatshop Cincinnati, and began implementing with his own clients much to their dismay due to the massive back pumps they would get from this movement. This exercise is incredible for strengthening spinal erectors, lats ,and rear delts to help keep the your chest up in the squat and from flattening out in the bench press. Perform 3 to 4 sets of 8 to 12 reps for strength and hyp