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Lift Setup – Be Methodical

Have you ever watched a lift video that wasn’t clipped and thought ‘get to the fucking lift already’. Take this video, for example. From the time I get my hands on the bar to the time I’ve walked out and am ready to squat 45 seconds have expired. In comp this much pissing around before lifting can result in timing out! You’ve got 1 minute from the bar loaded to get on the platform, walk it out, and get the squat command. I’ve literally gotten to the platform before with 10 seconds left on the one minute clock. It happens. You need to be able to get it done.

All that wasted time getting ready to lift does more than simply delay you. It distracts you from the lift, gives your mind time to talk you out of the lift, and drains energy if the bar is on your back.

On your next squat day, audit your lift – find your energy wasters and eliminate them:

– How long does it take to get to the bar, fixing your belt, wrapping your wrists, thinking about the lift. Stop stalling, when it’s time for your set, get up, wrap up, get under the bar.

– When you get to the bar, how much time do you spend shifting your hand and foot position? You’ve done it a thousand times. You know where your hands and feet go, practice put them there right the first time every time.

– When you get under the bar, how long do you take shifting the bar, shuffling before unracking?

– When you walk the bar out, how many steps do you take? How much do you shuffle before locking out and getting to work? Work on hitting your stance with no more than three steps and little or no shuffling.

Your setup should be by the numbers, mechanical, and consistent every time. Don’t give your demons time to whisper how fucking heavy the bar is, and suck up your precious energy!



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