"How to Improve Your Squat, Bench, and Deadlift"

-

                                       

Introduction

The squat, bench press, and deadlift—often referred to as the “Big Three”—form the backbone of strength training. Whether you’re aiming to build muscle, boost your strength, or dive into powerlifting, honing these three lifts can significantly enhance your overall fitness. However, getting stronger in the Big Three isn’t solely about lifting heavier weights. It’s about having a smart training plan, mastering your technique, and being consistently progressive. Let’s break down how to improve each lift, along with some universal tips that can help you across the board.

How to improve squats

The squat truly reigns supreme among lower body exercises, effectively working your quads, glutes, hamstrings, and core. 
 ✅ Key Tips: Nail Your Form First: Keep your chest lifted, knees pushed out, and core engaged. Aim for your thighs to be parallel to the floor or lower, depending on your mobility.

 Find Your Perfect Stance: Foot placement can differ from person to person. Discover a comfortable stance that allows you to achieve depth and maintain stability. 

 Strengthen Supporting Muscles: Incorporate Bulgarian split squats, lunges, and hamstring curls into your workout routine.

 Focus on Mobility: Good hip and ankle mobility is essential for achieving depth and balance. 

 Train with Volume & Intensity: Combine heavy sets (3–5 reps) with moderate sets (8–10 reps) to effectively build strength and muscle.

How to improve deadlift

🏋️‍♂️ 3. How to Improve Your Deadlift The deadlift is an incredible full-body exercise that really works your hamstrings, glutes, back, and grip strength. 

 ✅ Key Tips: Start With Proper Positioning: Keep your hips back, chest up, and spine neutral. Grip the bar with your arms just outside your knees.

 Choose the Right Variation: Whether it’s a conventional or sumo deadlift, pick the one that suits your body type and feels comfortable for you.

 Strengthen Your Posterior Chain: Incorporate Romanian deadlifts, glute bridges, and back extensions into your routine. 

 Don’t Forget Grip Strength: Improve your grip with farmer’s carries, holds, and heavy rows. Control the Lockout: Avoid overextending your back at the top. Finish strong, but make sure you’re safe!

How to improve bench press


💪 2. How to Boost Your Bench Press The bench press is a fantastic exercise that works your chest, shoulders, and triceps, and let’s be honest, it’s the lift that everyone loves to show off. 

 ✅ Key Tips: Establish a Solid Foundation: Make sure your feet are firmly planted, engage your glutes, and keep those shoulder blades squeezed together.

 Engage Your Legs: Remember, this isn’t just an upper body workout—your entire body should be in on the action.

 Control the Lowering Phase: Avoid just dropping the bar. Lower it steadily and then push up with power.

 Mix Up Your Grips: Try both close-grip and wide-grip variations to enhance strength and muscle development in your chest and triceps.

⚡ Final Thoughts

 Improving your squat, bench, and deadlift is definitely a marathon, not a sprint—but trust me, it’s a journey worth embarking on. These compound lifts are fantastic for building real strength, muscle, and resilience. Focus on the fundamentals, train wisely, and keep your patience in check. Whether you’re aiming for a new personal record or simply want to move more efficiently and feel stronger, the Big Three are your golden ticket to lasting progress.

Comments

Post a Comment

Popular posts from this blog

CREATINE , ITS BENEFITS AND SIDE EFFECTS

-
Image
  INTRODUCTION Creatine is one of the most popular supplements in the world of fitness and sports. It plays a key role in increasing performance and muscle size, which is why it is most commonly used by athletes. Like any supplement, there are questions about creatine, such as its safety, possible side effects, and who should and should not use it. WHAT IS CREATINE? Creatine is a natural compound found in small amounts. It is found in red meat and seafood. It is produced in the body by the liver, kidneys, and pancreas. It is stored mostly in the muscles. It is used during high-intensity activities.
Read more

HOW TO DO BULK ? WHAT SHOULD BE PERFECT DIET DURING BULKING ?

-
Image
INTRODUCTION TO BULKING WHAT IS BULKING?   " it is a process in which you take more and more calories than your body burns."    "but the goal should be gaining of muscle not fat."   BULK INVOLVES • YOU SHOULD BE CALORIC SURPLUS • HIGH INTENSITY TRAINING    • MORE REST   TYPES OF BULKING CLEAN BULK ; A controlled calorie surplus with mostly whole, nutritious foods.   DIRTY BULK ; Eating anything to hit a calorie surplus, often leading to excessive fat gain. HOW TO BULK ?   •  you should start by counting your calories first. •  aim to gain 0.5 kg per week. •    Adjust calories every 2–3 weeks based on your progress. DIET DURING BULK eat more protein e.g  (chicken, beef, fish, eggs, Greek yogurt, whey protein)  Protein : 1.6–2.2 g per kg of body weight   Carbohydrates : 3–6 g per kg Fats : 0.8–1.0 g per kg TOP BULKING FOODS  EGGS  MEAT CHEESE  GREEK YOUGURT MILK   PROTEIN SHAKES...
Read more

How To Stay Motivated To Go To Gym

-
Image
  Motivation For Gym  Staying motivated to hit the gym regularly can be quite a challenge. At first, it’s all about the thrill: new workout gear, exciting goals, and a surge of energy. But as time passes, life gets hectic, progress might stall, and that workout you promised yourself starts getting pushed to "tomorrow." So, how do you keep that motivation alive when the initial excitement starts to fade? The reality is, motivation can be a bit of a rollercoaster—but building habits, creating a routine, and having the right mindset can help you keep moving forward. Here are some tips to cultivate lasting motivation that will keep you returning to the gym, even on those tough days. What Should Be The Goal? Motivation really thrives on having a purpose. When you set clear and achievable goals, you give yourself something to aim for—and a solid reason to keep pushing forward. Instead of going for vague targets like “get in shape,” consider being more specific:  “Hit the g...
Read more