Please Help with Two Things I Should Do, But Can't

[Brattt]

I'm having trouble doing two things:

1). Using my lats when I bench. (I think I have relatively strong lats and traps, but my bench press is aweful)

2). Keeping my shoulders "behind the bar" when I deadlift. This seems impossible for me to do.

Any tips would be great!

Thanks!

 

[p03t1c]

1) you need to try the reverse band press for max effort. this will teach you to use your lats. you need to make sure you are pulling the bar out of the rack when you bench rather than trying to press it out. you can't keep the lats activated if you press it out.

2) you just need to practice this. every rep think of nothing but getting your weight back. keep your head forward and pull back. things you can try are safety squat bar low box squats and GMs. you can try the cable deadlifts. all of them teach you to keep pulling back rather than dumping forward. if you don't have that equipment then you're just going to have to think TECHNIQUE.

 

[Brattt]

Thanks so much for the reply!

I’m not totally familiar with Westside methods, so could you please explain what the reverse band press is? I’m guessing it’s a reverse grip bench press, with rubber bands?

I definitely feel I PRESS the bar out of the rack, instead of pulling it. My gym doesn’t have a power rack, either. Should I just get a good spotter, and try to PULL it then? I think I just read something by Dave Tate on this subject?

What are safety squat bar box squats, and GMs? What is the best way to do a cable deadlift?

Like you mentioned, I have been practicing keeping the shoulders back. I used a lighter weight (115) and felt that my shoulders were about level with the bar. Usually they are way ahead of it.

My goals are not 100% power lifting oriented, but I want to get stronger a major lifts. My waist is pretty small right now, so I realize that goes against the Westside philosophy. However, I just started doing neutral dumbbell bench presses, wide grip overhand rows, and heavy good mornings, as they seem to be common Westside assistance exercises.

Thanks
C

 

[Deciever1]

a reverse band press is a regular bench press with the rubber bands suspended from the top of the power rack. you use a normal grip.

 

[Brattt]

bump

 

[Jagermeister]

Keeping my shoulders "behind the bar" when I deadlift. This seems impossible for me to do



I read an article by Dave tate, and he said that thoughout the deadlift the bar should intersect your shoulder, and your front delt should allways be infront of the bar.



http://asp.elitefts.com/qa/default.asp?qid=8930&tid=26

Hi Dave,
I was just re-reading your article on Top Ten Deadlift
Mistakes, and was wondering what you meant by keeping the
shoulders behind the bar. What part? In other words, if I look
at someone deadlifting from the side, and run a
vertical line up from the bar, where does it intersect the shoulder?
Early on you seemed to say at the scapula, later
it sounded more like the front delt. I try to do this
and I have a hard time keeping the bar that far forward.

Basically seems my arms want to hang vertical, with
a line connecting the bar and my shoulder socket. I don't
see how to do it any other way. Thanks.
-Al

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You want to try and keep the bar behind the front delts from the time you begin the pull to finish. Some people will start with them in front then shift back before the pull off the floor.