How To Squat, Bench & Deadlift

How to Squat, Bench & Deadlift

Want to SBD with proper technique?

Hopefully, it’s kinda obvious that SBD stands for …

This blog article is short, sweet and informative, so you can get to work chasing those gains!

🎥 My SBD demonstrations include:

    • Different angles
    • Straight-forward, jargon-free explanations 
    • Muscles used

BARBELL SQUAT

Difficulty Level
3.5/5

The squat is a dynamic compound exercise, this means that it requires multiple muscles all over your body to work together to achieve the squat movement.

Squatting is such a beneficial exercise because it works many of the muscles that help you do everyday tasks such as bending, carrying heavy items, walking and standing up.

Squats also increase exercise performance and power. It is an excellent core strength builder which can decrease your risk of injury – Strong core = Strong body.

What’s not to like about Squats!

Videos

How To

Important Cues

Muscles Used

Main

  • Quadriceps femoris
  • Gluteus maximus
  • Adductor magnus
  • Soleus

Stabilising

  • Erector spinae
  • Rectus abdominis
  • Internal and external obliques
  • Hamstrings
  • Gluteus medius and minimus
  • Gastrocnemius

BARBELL BENCH PRESS

Difficulty Level
3/5

The Bench Press is an excellent exercise for strengthening and toning the upper body muscles. The great thing is that there are so many different variations that hit different muscles, for example a close-grip bench press will work the triceps a bit harder.

They greatly improve upper body muscular endurance and are therefore an awesome carry-over exercise, that helps you with any daily activities that require pushing, picking up or carrying.

Videos

How To

Important Cues

Muscles Used

Main

  • Pectoralis major
  • Anterior deltoids
  • Coracobrachialis muscles
  • Triceps
  • Anconeous

Stabilising

  • Serratus anterior
  • Trapezius
  • Rotator cuffs
  • Abdominals & Obliques
  • Erector spine

BARBELL CONVENTIONAL DEADLIFT

Difficulty Level
3.6/5

The deadlift is considered by many to be the king of compound exercises, as you need great strength and technique to lift dead weight off the ground.

The conventional deadlift requires a lot of technical patterning and it is very important to master the hip-hinge movement before attempting to lift heavy weights with this style.

Similarly to squats, deadlifts are awesome for increasing power and strength, particularly in the posterior chain, which is the muscles on the back of the body (back, glutes, hamstrings).

Videos

How To

Important Cues

Muscles Used

  • Quadriceps
  • Gluteus Maximus
  • Adductor Magnus (Inner Thigh)
  • Hamstrings
  • Erector spinae
  • Latissimus Dorsi
  • Trapezius
  • Rhomboids
  • Abdominals & Obliques

BARBELL SUMO DEADLIFT

Difficulty Level
3/5

The sumo deadlift is a variation of the conventional deadlift, this variation is often adopted by powerlifters.

Hip stance is much wider in the sumo deadlift. The difference compared to conventional is that the bar is gripped inside of the legs.

This style of deadlift puts less stress on the back, particularly the lumbar spine and is great for building strength and muscle mass in the posterior chain. 

Videos

How To

Important Cues

Muscles Used

  • Glutes
  • Hamstrings
  • Quadriceps
  • Erector Spinae
  • Trapezius and Back Muscles

So there you have it! Technique videos and written guidance on how to perform ‘The Power 3

If you are an absolute beginner, it is essential that you consult with a trained professional, so they can help you with your form, to ensure you stay safe and injury free.

You can visit The Power Circle exercise video library, for more workout videos to add to your routine.

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