 Ladies and gentlemen Salah Mike back with another video a special little series We're doing with the one and only Omar esoph and mr. Train untamed Alan thrall We're going over squat bench deadlift with what's supposed to be a beginner But my man's here bench of 250 pounds. So he's lying to us Yeah, so some experience how long how long you've been lifting about a year and a half all right a year and a half So a little bit past the pure beginner stage probably somewhere in the intermediate doesn't really matter So we might get a little more technical than some of the other videos where the guys were a little bit more beginner You can check those out Omar and Alan's Channel right now are live We're working up to here. We've got 185. We might go up a little bit But let's have you do just three reps see what it looks like and then I'll critique you a little bit So again if we're talking about pure beginner We get a little more complex the stronger we get because once you have the basics down You start to get some load in there not only do you get stronger But you get more efficient at the movement you're doing, but then you can start to nitpick and get a little bit more Technical overall looks great. One thing we're going to try to practice I think you even might have told Alan that sometimes maybe you feel like a little unstable Yeah, yeah, and it happens and that's kind of where this like leg drive stuff starts to come to play and having a tight back so Don't change anything major what we're gonna try to do is pull our sternum up as high as you freakin Can and really focus in on squeezing that back. Let's try to really pinch my hands Yep, and you're gonna bench off of that now what we're gonna do is take your shoes your feet We can go ahead and lay down go ahead and set up Set up Yeah, there you go and really squeeze that back as much as you can even more even more keep a squeeze I'm gonna give you a lift off so you don't lose it And now what I want you to do is picture flexing your quads like a knee extension And you're gonna push yourself back that way onto your traps So you're gonna put yourself that way there you go just like there you go. That's it That's insane. So you're gonna shove your toes through the front of your shoe almost like a knee extension And you're gonna push yourself back onto that really tight back onto your traps And that's gonna allow the shoulders to be a little bit more stable our shoulders are our most Mobile joint right we got a reach we got to do all these things So what we want to try to do is try to pinch them down in back and we're gonna try to plant ourselves into that bench So push that most even harder the whole time there you go I'll give you a little lift off try not to overpress on the lift off ready one two three push yourself onto your traps There you go Get three reps good keep pushing into your feet push yourself this way There you go Not bad. There's a couple ways you can do it depending on how long you are meaning how long your femurs are One way is having your feet in front of you you always want to have your knees below your hips So if you look for them the side here Connor Just because one you got to keep your bed on the butt on the bench if you want a power lift And even if you don't want to necessarily compete in powerlifting Having the three points of contact your traps your butt and your feet on the ground will allow you to be more stable overall So if I'm something like this now my knees above my hip and as soon as I try to press myself this way My hips are just gonna shoot up right so if you're short I'm short I can just shove my feet down and then I'm gonna push myself this way That's the motion we're going for Another option is depending on how mobile you are and what Federation you compete in they have different rules You can tuck your feet underneath you and then you'll still press down. So another option is something like this And then you can have your heels up and still push yourself this way Does that make sense? So for you Let's try just tucking your feet in just a little bit more. So go ahead and set up There you go really squeeze that back really squeeze that back now. Let's have you tuck them in even more Even more there you go now push your heels into the ground there you go and then push yourself that way There you go Even more even more try to put there you go the entire time flex your quads like you're you're stressing as hard as you can Ready one two three There squeeze the bar tight Three reps you got it squeeze those quads Good Good Feel a little more stable Yeah, the biggest thing is um and it takes time and it takes practice But flex your quads extend to that knee push yourself under the traps and as tight as you can keep that back Overall it looks really really good. You want to go up a little bit. Let's go. Um, show like tens on Go on. Yeah, that's the only thing I could see that Some of you can continue to focus on Yeah, yeah, and exactly you just want to keep pushing yourself onto your traps In terms of like contact on the bench. Yeah Maybe it'll depend on the size of the person the size of your arms and all that where the actual contact will be But the goal is to continue to push yourself on your high trap if that makes sense that makes sense. So because it not only Will to keep your legs stable, right? And we're a big connected piece here So if that's stable, I'll be more stable here But to it'll allow you to arch a little bit more. It'll pull that chest up And we don't want to just arch for arching sake like there's no reason for that but as As much as we can reduce range of motion to maybe lift a little bit more weight and be more stable and to as much as I can keep that shoulder tucked in Because as soon as we're out here now, I'm just gonna be immobile It's out basically out of the socket But if I can keep it here and then with my feet keep it planted there keep pushing this way would just be a little bit more stable as well Yeah, let's try it again Remember with your feet you're basically gonna push against me So push it push your try to push me. Yeah, that's it. There you go That's what you're gonna try to do the whole time now the the pad and your the bar is what's gonna keep you in place But that's a sensation push against me That's the sensation we want so push against the bar a little bit so you don't move and then keep that pushing sensation As hard as you can ready one two three good push onto your traps push onto your traps Good drive hard easy keep pushing keep driving this way good easy easy nice Does that kind of make sense? That's the exact sensation and then it just takes time Yeah, yeah exactly exactly exactly Yeah, because otherwise you're just kind of laying on the bench rather than you want to be driving your traps into the bench I'm in the weight and your feet are the only thing making you not move basically a little more weight Let's just add fives. See if we do it any questions or anything? Yeah, good Take a little breather Last piece and just like continuing to find tightness. Everyone uses the cue like get tight. What does that mean? For the bench squeezing the bar we start as our hands squeezing the bar as tight as you can You say white knuckles, whatever it is just never hurts one for safety having a good grip on the bar to if we're Surrounding muscles flexed. We'll hopefully be able to Utilize every muscle fiber we can so mind as well screws your forearm so then your triceps within your shoulder and everything else has been a fire Yeah, exactly. Yeah, yeah, yeah, yeah Yeah Back being tight that's gonna be the biggest thing in the bench It's very similar to the squat the tighter you can keep your upper back The more your lats and mid-line are just gonna be more stable as much as we could secure all of this The more stable we're gonna be and then legs of the last piece and you know leg drive people think you get an advantage in the lift And there's different styles of benching and kind of figure it out on your own over time But the biggest key is just to push yourself onto the trap and maintain a flex quad the whole time Again, if the if the whole chain is flexed and stable, we're gonna be able to move more weight overall Ready? Let's do it Really squeeze that back Dig into your feet push yourself at me there you go there you go push this way remember the whole time keep going keep going That just like that you want the sensation almost that your butts gonna come off and it's all right If your butt comes off we'll fix that later. So just push at me this whole time even more yep Keep pushing keep pushing there stay there keep pushing keep pushing ready one two three squeeze the bar push at me Good keep driving keep driving You got it. You got it. Good. Keep going you go one more Big breath push at me Good drive up and back Easy much better. Good. Good stuff Good stuff dude. That was the best set yet. I know it didn't move as fast as you want That just takes time and and obviously we're on video and pushing our way through Yeah, yeah, but that sensation right there of how you're driving and continuously driving not only on the setup But through the entire rep was perfect Trying to think no questions So far yeah, just locking up. Yeah, I mean and that is just kind of part of it I'm just warming up. Yeah, I already saw you warm up pretty good But you want to you know warm it up is you want to get yourself prepped without getting yourself fatigued So I like to do some kind of general whether it's like lunges walking treadmill I ride that bike for 10 minutes and then you get more specific the little bit of shoulder whatever You can try wearing a belt some people mock it But wearing a belt on the bench same idea as wearing a belt on any other lift as much as we can kind of brace and flex into our Midsection and the whole unit of our body is tight the better off we're going to be Sometimes it can help a little low back pump or cramping because you are really driving into that thing Yeah, yeah, yeah, it just happens sadly just part of the game being being in the strongest Position with this fixed barbell isn't always the most comfortable position You know sometimes it's gonna happen and especially I mean that's the hard part of like Doing a powerlifting me is you got to get in a weird funky position Stress your legs and back now you got to come here stress your legs back and chest And then you got to go pull legs back a little bit part of the challenge But totally normal totally normal just to feel a little tight I think I get yeah, there's a lot of talk about perfect wrist position I think getting it as palm as much as you can And as long as it's fairly stacked on your wrist and elbow, you'll be all right Biggest thing is you just don't want it in like these knuckles where it's way behind the barbell It's fine your wrist can move as long as the barbell it's not so much a wrist position But it's more barbell position that matters that makes sense Yeah, yeah, yeah, I really like I mean there's a big old bone right here And that often feels best and strongest if I can line it up with that But as long as the barbell is not in your fingers, you should be fine And again that might change over time too, you know Every six months my stuff tends to change a little bit. Yeah, just like that. There you go Even more really push yourself this way just let keep going keep going keep going keep going there Do that put your butt off the bench if you have to we'll figure it later again Keep pushing at me push at me push at me push at me good ready one two three squeeze the bar tight Let's get five control up push yourself on your traps There you go nice keep pushing flex those legs Nice you got it nice man easy work Tight up her back squeeze your hands knees below your hips Just so we can keep that butt on the bench and then you're driving yourself Upwards under your traps as much as you can check out the videos Omar is off Alan Thrall Appreciate you sell Mike right here