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Cubanito17
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I found this a while ago and just thought about putting it up today. I shoulda done it a while ago but I've been forgeting to this one is by BOB.
Handling Lifters at a Meet
Part 3, The Bench
Bob Youngs
--------------------------------------------------------------------------------
The bench seems to be the most popular lift at most meets I go to. The bench involves less effort as a handler than the squat does. There aren’t as many different pieces of equipment to worry about. But, the equipment in the bench can be much more difficult to get on properly. This installment will cover warm-ups, shirt usage, and handoffs.
Here are two sample warm-up plans. The first is for a 200 pound opener and the second is for a 500 pound opener.
200 pound opener:
Bar x 8
75 x 5
100 x 1
125 x 1
150 x 1
175 x 1 *put shirt on for this warm-up
500 pound opener:
Bar x 8
95 x 5
135 x 3
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
450 x 1 *put shirt on for this warm-up
You will notice two things. The first is the shirt on for the last warm-up. This attempt shouldn’t be able to touch the lifters chest. I feel the last warm-up with the shirt on allows the lifter to get the shirt on and fitted to his/her “sweet spot”. The other thing you will notice is that there are a lot of warm-ups for the 500 pound opener. This is how we do it in the gym, so I do the same thing at the meet. There aren’t a lot of reps involved, so you should still be fresh for three good attempts.
The bench shirt can be the greatest thing in the world if it fits right. It can also ruin your day in a hurry if it is off by even a slight bit. When putting the shirt on be patient and don’t yank on it. Pull evenly with consistent pressure. Try and get your lifters head thru as quickly as possible. This will allow the lifter to breath while you get the shirt on the lifter.
Once the shirt is on some people like to wet down the shirt. People will do this for two reasons. First, to help eliminate blow outs. Second, to help with getting the opening weight down to the lifters chest. To wet the shirt you’ll need a spray bottle with luke warm water. Spray all seams in the shirt from the chest on up. Also spray the triceps and chest areas.
Now we are ready to head out and do our opener. Find a seat as close to the action as possible. I recommend that the handler sit directly in front of the lifter so the lifter can rest his/her arms on the handler’s shoulders. When your lifter is three lifters out get their belt put on. I recommend a belt for everyone, as it will hold the shirt in place. The belt doesn’t need to be too tight, just snug. When your lifter is two lifters out put their wrist wraps on. The wrap should be to the tightness of your lifters preference.
When your lifters name is called, you should be at the head of the bench ready to give your lifter the hand out. Remind your lifter of one or two key aspects to remember. There are two ways to time the hand out. One is a count and the other is on a non-verbal command or body action. I prefer the body action. I have all of my lifters pick themselves up the bar when they are ready to start the lift. The moment that the lifter comes back down and makes contact with bench is when I will hand the bar out. Some people aren’t comfortable with this method and prefer a count method. The one recommendation I have about the count method is to have the handler count. This way the lifter can get their breathing timed right.
I always use a double over-hand grip when handing out. Louie Simmons pointed out to me that most people will slightly wind mill the bar when handing out with an over/under grip. Make sure you have tension on the bar before your lifter is going to take out the bar. Get the bar out over your lifters lower chest area. Don’t just release the bar as quickly as possible. It will be very brief, but release tension on the bar over a half second or second time frame. Don’t forget to get out of the way so the head judge can give your lifter the press command. You should have your escape route planned before you get out there.
After your lifter’s attempt, you will have 60 seconds to submit the next attempt. After the attempt has been submitted get your lifters wrist wraps and belt off. Let him/her catch their breath and take their shirt off. Yes, take their shirt off. It will allow your lifter to get blood flow going again and feel more comfortable.
Since open backed denims are very popular, I will get into some of the adjustments that can be made (contact Inzer about their denims with the open back). Basically, you can pull the front down on the shirt and that will make it tighter for the next attempt. I recommend marking with a pen where the shirt is for the opener. You will do this by writing right on your lifter. It will come off later. Now you know where to position the shirt for the second and third attempts. I recommend pulling the shirt down a half an inch more for each attempt.
Now you’ve punched out three successful attempts in the bench and it’s time to deadlift. But, we’ll get into that in the next installment. Please go to the Q&A at www.elitefts.com with any questions you may have.
Handling Lifters at a Meet
Part 3, The Bench
Bob Youngs
--------------------------------------------------------------------------------
The bench seems to be the most popular lift at most meets I go to. The bench involves less effort as a handler than the squat does. There aren’t as many different pieces of equipment to worry about. But, the equipment in the bench can be much more difficult to get on properly. This installment will cover warm-ups, shirt usage, and handoffs.
Here are two sample warm-up plans. The first is for a 200 pound opener and the second is for a 500 pound opener.
200 pound opener:
Bar x 8
75 x 5
100 x 1
125 x 1
150 x 1
175 x 1 *put shirt on for this warm-up
500 pound opener:
Bar x 8
95 x 5
135 x 3
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
450 x 1 *put shirt on for this warm-up
You will notice two things. The first is the shirt on for the last warm-up. This attempt shouldn’t be able to touch the lifters chest. I feel the last warm-up with the shirt on allows the lifter to get the shirt on and fitted to his/her “sweet spot”. The other thing you will notice is that there are a lot of warm-ups for the 500 pound opener. This is how we do it in the gym, so I do the same thing at the meet. There aren’t a lot of reps involved, so you should still be fresh for three good attempts.
The bench shirt can be the greatest thing in the world if it fits right. It can also ruin your day in a hurry if it is off by even a slight bit. When putting the shirt on be patient and don’t yank on it. Pull evenly with consistent pressure. Try and get your lifters head thru as quickly as possible. This will allow the lifter to breath while you get the shirt on the lifter.
Once the shirt is on some people like to wet down the shirt. People will do this for two reasons. First, to help eliminate blow outs. Second, to help with getting the opening weight down to the lifters chest. To wet the shirt you’ll need a spray bottle with luke warm water. Spray all seams in the shirt from the chest on up. Also spray the triceps and chest areas.
Now we are ready to head out and do our opener. Find a seat as close to the action as possible. I recommend that the handler sit directly in front of the lifter so the lifter can rest his/her arms on the handler’s shoulders. When your lifter is three lifters out get their belt put on. I recommend a belt for everyone, as it will hold the shirt in place. The belt doesn’t need to be too tight, just snug. When your lifter is two lifters out put their wrist wraps on. The wrap should be to the tightness of your lifters preference.
When your lifters name is called, you should be at the head of the bench ready to give your lifter the hand out. Remind your lifter of one or two key aspects to remember. There are two ways to time the hand out. One is a count and the other is on a non-verbal command or body action. I prefer the body action. I have all of my lifters pick themselves up the bar when they are ready to start the lift. The moment that the lifter comes back down and makes contact with bench is when I will hand the bar out. Some people aren’t comfortable with this method and prefer a count method. The one recommendation I have about the count method is to have the handler count. This way the lifter can get their breathing timed right.
I always use a double over-hand grip when handing out. Louie Simmons pointed out to me that most people will slightly wind mill the bar when handing out with an over/under grip. Make sure you have tension on the bar before your lifter is going to take out the bar. Get the bar out over your lifters lower chest area. Don’t just release the bar as quickly as possible. It will be very brief, but release tension on the bar over a half second or second time frame. Don’t forget to get out of the way so the head judge can give your lifter the press command. You should have your escape route planned before you get out there.
After your lifter’s attempt, you will have 60 seconds to submit the next attempt. After the attempt has been submitted get your lifters wrist wraps and belt off. Let him/her catch their breath and take their shirt off. Yes, take their shirt off. It will allow your lifter to get blood flow going again and feel more comfortable.
Since open backed denims are very popular, I will get into some of the adjustments that can be made (contact Inzer about their denims with the open back). Basically, you can pull the front down on the shirt and that will make it tighter for the next attempt. I recommend marking with a pen where the shirt is for the opener. You will do this by writing right on your lifter. It will come off later. Now you know where to position the shirt for the second and third attempts. I recommend pulling the shirt down a half an inch more for each attempt.
Now you’ve punched out three successful attempts in the bench and it’s time to deadlift. But, we’ll get into that in the next installment. Please go to the Q&A at www.elitefts.com with any questions you may have.
