Over at reddit some users compiled a Checklist for Lifts.
Maybe you find one that’ll help your lifts.
- don’t think about picking the bar up, but think about pushing the world away from the bar. Leg press the world away from the bar, in essence.
- pull the bar in toward you by engaging your lats throughout the lift; this will contribute to scraping your shins and ensuring the bar doesn’t end up hanging out in no-mans land, a foot away from your body.
- Squeeze the bar off the floor
- Leg press the floor
- Packed neck
- It’s coming up, no matter what
- think of pulling your shoulders up, rather than your hips or the bar. Too many people (myself included) make the mistake of bringing the hips up while the shoulders stay in the same place, so no progress is really made.
- Shins against bar
- Spread the floor
- Knees out hard
- Arch back hard
- Chest up
- Tighten lats
- Finger tips on bar
- Big air
- Flex stomach / push out against belt
- Dip down and grab the bar (I do one hand at a time)
- Start lift
- Pull hips into the bar
- Proud chest, chest up
- Elbows tight
- Spread the floor with your feet
- Hips back
- Knees out
- Explode out of the hole
- Pinch shoulder blades and arch lower back
- Head up and chest up
- Take deep breath and concentrate on expanding abs
- Unrack and 2 steps back into position
- Push butt back to start descent
- Knees out
- Elbows in and forward
- Push knees out
- Drive head and shoulders back into the bar to begin ascent
- Drive down into the ground with your heels
- Clench glutes and drive hips forward to lockout
- Lay down and pinch shoulder blades together hard
- Arch back and dig traps into the bench
- Reach for the bar and put hands into position
- Take 3 deep breaths and expand abs, on the last one push abs out hard and hold breath
- Grip the bar HARD and unrack without losing back tightness
- Wait until the bar steadies
- Begin ascent in a straight line, keeping wrists lined up with elbows
- Not too fast, not too slow
- As bar reaches abs, flex lats and glutes and push into the bar
- Drive heels into the ground and flex glutes to begin power transfer
- Use that drive to start bar going up
- Spread the bar with your hands, still gripping HARD as you can
- Push through to lock-out
- grip the bar hard before unrack and through the movement
- Narrower grip than I would like
- Big breath and expand abs before unracking
- Before lifting, squeeze your shoulder blades back and squeeze your glutes HARD
- Push upwards in a line as close to your face as possible, small arch if necessary to keep it in a straight line but don’t go overboard
- As the bar clears your head, get your head under the bar to keep it in a straight line with your body
- Drive with your triceps to lock-out
- think about pressing the bar as high as possible, as fast as possible, like it would fly through the ceiling if I don’t hold on. This has helped me prevent excessive lean back and overbalancing forward.
- Swing my elbows forward, then flex lats to create a shelf on them (using the bar, before unracking it, to create it). If I forget to make the shelf and I’ve unracked it, I put it back and re-do.
- half-squat it out of the rack and take a half step back, then set feet and tighten everything. Glutes, quads, everything.
- Hit the nose. If I think “close to the nose” or something like that, I’ll be too far forward. So I have to think of actively hitting my nose with the bar to get it in that groove.
- As soon as it’s passing by my eyes, shove my head under the bar and forward.
- Don’t stop pushing, ever, until you’re locked out.
- The bar should be really really damn close to your face on its way up and down. As in so close that if you have a short beard it would be brushing off it.
- Attempt to pull your chest up to the bar, rather than your chin.
- Imaging driving the elbows into the ground
- Or trying to elbow someone right behind you, if you’re trying to meet the bar with your chest.
- tighten core to stop swinging concentrate on your lats pulling your scapulae down at the beginning and your elbows down at the end of the positive part of the movement. slowly let yourself down on the negative.
- try to squeeze your middle finger with your thumb so hard that you are trying to crush it. Note: this only really works if you are using a supinated grip.
- instead of grabbing the bar like a bench press get your “hooks” over the bar. Thumb over the top of the bar, place the bar low on your hand closer to your thumb (Your wrists will be slightly bent). This gives you more support and you will be less likely to lose grip.
- Grip the bar slightly wider than shoulder width.
- Start from a dead hang.
- Take in air and flex your core.
- Tighten your back and pinch your shoulder blades together.
- Pull your body up until your chin clears the bar.
- At the top loosen your body’s tightness and drop back to a dead hang.
- Not too much to a row
- Arch lower back
- Big breath and expand abs
- Pinch shoulder blades and “put them in your back pocket”
- Pull with your lats, not your hands
- Row to your stomach, not your chest