Increase your Front Squat and Dead-lift! - Unsticking the Sticking Point
by Mike Scialabba
There are a number of ways to approach bigger numbers on both the front squat and the dead lift. However the most effective ways of doing so, is often the one I see the least of.
The Weak Point Breakthrough:
Find your weakest point through both movements, the front squat and the conventional dead-lift (preferably not on the same day). You may need to find a coach/trainer, or an experienced lifter with a good eye, to see where your form breaks down while executing the movement. It's not necessary to attempt a max beyond your capacity to see 'exactly' where, how and why you fail. Just use about 90% of your 1RM on each movement, and from there, you should be able to see exactly where the weakest point of the movement is.
From there, set the pins in the rack (assuming you have one available) directly at the sight of the mechanical failure.
With the bar loaded at about 75% of your 1RM, mount into the bar as if you were mid squat. Once you're set and tight, fire off as fast as possible. Repeat from a dead stop for 5 sets of 3. As this improves, increase the load by 5% each week. Once you reach 110%, return to the full front squat.
Again, with the bar loaded about 75% of your 1RM, get set up into the bar as if you were mid pull. Set the body and get yourself tight. Pull through the movement from a dead stop utilizing perfect technique. Bring down with relative control, and repeat from a complete dead stop for 5 sets of 3 reps. Increase the load by 5-10% (you'll probably improve faster with the dead-lift) each week. Once you've achieved 110% of your original 1RM, return to the full dead-lift.
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Last edited by Joe Black; 10-21-2010 at 04:26 AM.
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