5x5-Strongman.pdf

1

Copyright Matt D’Aquino 2012

Strongman 5 X 5 program

Disclaimer & Waiver The exercises and information contained within this book may be too difficult or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this book are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein. TERMS AND CONDITIONS 1. I am aware that Matthew D’Aquino, is not a medical doctor and does not qualify to determine a participant’s physical capability physical capability to engage in strenuous exercise. 2. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this manual. WAIVER AND RELEASE OF LIABILITY: (Read carefully before performing any exercises in this manual) I understand and acknowledge that there are risks involved in participating in any exercise program and/or any exercises contained within this manual. In consideration for being allowed to utilize the information within this manual, I agree that I will assume the risk and full responsibility for determining the need for medical clearance from a physician and obtaining such clearance, the safety and/or efficacy of any exercise program recommended to me, and any and all injuries, losses, or damages, which might occur to me and/or to my family while utilizing the information in this manual and to the maximum extent allowed by law I agree to waive and release any and all claims, suits, or related causes causes of action against Matthew D’Aquino or their employees, or affiliates for injury, loss, death, costs or other damages to me, my family or assigns, while utilizing all information or partaking in the exercises contained within this manual. I further agree to release, indemnify indemnify Matthew D’Aquino D’Aquino from any liability whatsoever for future claims presented by my children for any injuries, losses or damages.

2



Disclaimer & Waiver The exercises and information contained within this book may be too difficult or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this book are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein. TERMS AND CONDITIONS 1. I am aware that Matthew D’Aquino, is not a medical doctor and does not qualify to determine a participant’s physical capability physical capability to engage in strenuous exercise. 2. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this manual. WAIVER AND RELEASE OF LIABILITY: (Read carefully before performing any exercises in this manual) I understand and acknowledge that there are risks involved in participating in any exercise program and/or any exercises contained within this manual. In consideration for being allowed to utilize the information within this manual, I agree that I will assume the risk and full responsibility for determining the need for medical clearance from a physician and obtaining such clearance, the safety and/or efficacy of any exercise program recommended to me, and any and all injuries, losses, or damages, which might occur to me and/or to my family while utilizing the information in this manual and to the maximum extent allowed by law I agree to waive and release any and all claims, suits, or related causes causes of action against Matthew D’Aquino or their employees, or affiliates for injury, loss, death, costs or other damages to me, my family or assigns, while utilizing all information or partaking in the exercises contained within this manual. I further agree to release, indemnify indemnify Matthew D’Aquino D’Aquino from any liability whatsoever for future claims presented by my children for any injuries, losses or damages.

2



Copyright 5 X 5 Mammoth size and strength program

A Matt D’Aquino Book/Manual 2012 All rights reserved. st Copyright © March 1 2012 by Matthew D’Aquino No part of this book may be reproduced or transmitted in any form or by any means, mechanical or electronic. This includes recording, photocopying, or by any information storage and retrieval system, without permission in writing from the publisher.

3



Table of contents

4

What is the 5X5 program

Page 5

Why is this different

Page 6

Deadlifts

Page 8

DB Row

Page 10

Squats

Page 11

Bench Press

Page 12

DB Incline Bench Press

Page 13

Push Press

Page 14

Dips

Page 15

Chinups

Page 16

Weighted Chinups/dips

Page 17

The program

Page 18

Before you get started

Page 20

FAQ – How Much weight do I use

Page 21

How do I breathe

Page 22

Do I need a spotter

Page 24

Do I need a weight belt

Page 25

Do I need wrist wraps

Page 27

Locking out

Page 29

Squatting and squatting aids

Page 30

Notes:

Page 33



What is the 5 X 5 program?? The 5 x 5 style strength and size programs have been around for a very long time and have helped people of all walks of life put on size and strength rather quickly. This is due to the amount of weight you are lifting due to the small repetition range. Back in 2006 I suffered a knee injury and had to undergo a knee reconstruction. Throughout the rehabilitation process I was hitting the gym 3-4 days a week performing a bodybuilding program with repetition ranges between 7-15. I completed this program for 6 months and put on 8 kgs of muscle and increased my maximum bench press by 22kgs. Due to the fact that I am a grappler (and fight within a certain weight category) it was a bad move on my part to put on so much size and strength. I soon switched to a modified 5x5 program and I couldn't be happier. Over the next few months I lost the 8kg of muscle but maintained the strength gains. Now I know what you are thinking "but I want to keep the size AND the strength!" Here is the cool part:

It all depends on your rest periods I was aiming at purely strength so my rest periods were 3-5 minutes in length (therefore targeting my training towards neural adaptation). Although my training partner wanted to continue with the size and strength so he was hitting the rest periods at around 90 seconds. Therefore rest periods are as follows. Strength training = 3-5 mins Muscle size (hypertrophy) and strength 90-120 seconds.

5



Why is this regime different? This training regime is different to the 'normal' 5x5 programs because I set out a 'max lift day' once every 2 weeks. I also change it up from the norm by adjusting the repetition range slightly each week, this is to prevent neural burnout. If you hit neural burnout you want gain strength OR size. This program includes a full body workout three days a week. These sessions are usually Monday, Wednesday and Friday. In the first week the repetition range is 5 sets of 5 (5X5). In the second week the sets decrease to 3 sets of 5 (3X5) on Monday and Wednesday with a maximum lift day on Friday consisting of a 3 sets of a 3 rep max of the fundamental lifts Squat, Bench press and Deadlift, (if you are looking for additional power you may include Power cleans into the max lift day). Extra exercises:

You may have noticed that all of these exercises are compound movements opposed to isolation movements. You can include isolation exercises but this not defeats the purpose of 5x5 training but doesn't complement it either. Over the years I have seen trainers perform the 5x5 program with the 4 fundamental lifts ( Squats Deadlifts, bench press and overhead press) I have seen many trainers get injuries in the wrists, knees and elbows. Therefore I have included a few extra exercises that add to the 5x5 program tremendously. These are weighted chins, weighted dips, db row, db incline bench press and power cleans.

For trainers looking at some more explosive movements I have included the option to add in power cleans.

Lastly I have completely removed the bent over row from the entire 5X5 program due to the fact that studies suggest (and in my own e xperience) that

6


Strongman 5 X 5 program bent over row is the number one exercise to injure your lower back (Keogh 2005). Therefore I removed them because when you are performing squats, Deadlifts and overhead presses your lower back is being worked enough anymore and you are simply over training.

7



Deadlifts

-

8

Squat down, keep your head up and back straight. Grasp the bar with an overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Exhale when lifting the weight and inhale when lowering the barbell Once the bar is clear of your knees, drive your hips forward and squeeze your shoulder blades together to finish the lift. Lower the bar and repeat.



Deadlifts cont... Tips: 



 





9

Deadlifts are an advanced exercise and can be harmful, especially to your back, if performed incorrectly. If you have previously never performed Deadlifts ask a qualified fitness trainer to assist you in your technique. Keep your neck straight throughout the movement It is important to keep your back flat and straight throughout the entire lift. Do not lift more weight than you can handle. Do not sacrifice technique in order to lift a heavier load. Contract your abdominals throughout the entire dead lifting movement



DB Row -

Start with one knee on a bench and your other foot on the floor

-

Grasp the dumbbell with an outstretched arm

-

Proceed to pull the dumbbell to your hip

-

This exercise simulates a chainsaw action

-

Exhale when lifting and inhale when lowering the dumbbell

-

When the dumbbell reaches your hip, pull your shoulder blade in towards your spine

-

Slowly return to the starting position

-

Don’t place the weight back on the floor, leave it a few inches off the floor

Tips:   

10

Keep your back straight throughout the entire movement Do not swing your body to assist in lifting the weight Contract your abdominals throughout the entire movement



Squats

-

Place a barbell on your upper back/trapezius muscle Keep your eyes looking forward and chest up throughout the e ntire movement, position your feet shoulder width apart Maintain a slight curve in your lower back Keeping the weight on your heels, inhale as you begin the squat by moving your hips backwards as if sitting on a chair Lower yourself until your knees are at a 90 degree angle Exhale as you return to the starting position and repeat

Tips: 

   

11

Do not lock out your knees at the top of the movement, keep a slight bend at all times. Contract your abdominals throughout the movement Keep your head facing forwards Don’t let your knees travel in front of your toes If you have never performed squats I suggest you ask a qualified fitness professional to assist with your technique



Bench Press -

Grasp the bar with hands shoulder width apart

-

Do not lock out the elbows

-

Lower the barbell in a controlled manner.

-

The barbell should touch just below the nipple line, pause for a brief second before lifting back up to the starting position

-

Repeat

Tips:      

12

Inhale when lowering and exhale when pressing the weight Keep your feet firmly planted on the floor If you have lower back problems place both feet on the bench Contract your abdominal muscles throughout the entire exercise Do not arch your back or extend your shoulders off the bench Do lift your head off the bench OR drive it into the bench, leave it neutral




-

As you sit back, lift your knees to assist in lifting the dumbbells into the starting position

-

The dumbbells should be in line with your nipples

-

Begin to press the weight upwards

-

Exhale when pressing the weight and inhale when lowering to the starting position

-

At the top position DO NOT lock out at the elbows or clash the weights together

-

Pause for a moment before returning to the starting position in a slow and controlled manner

Tips:   

13

The bench should be at a 45 degree angle Keep your feet planted firmly on the floor Contract your abdominal muscles throughout the entire exercise



Push Press -

Hold a barbell at chest height with your hands slightly wider than shoulder width

-

Using your legs perform a quarter squat

-

Inhale when squatting

-

Explode the barbell above your head

-

Use the explosiveness of your legs to lift the weight, not your shoulders.

-

Exhale when lifting

-

At the top of the movement, pause for a moment before returning to the starting position

-

Do not lock out

Tips: 

14

Contact your abdominals throughout the movement


Strongman 5 X 5 program Strongman 5 X 5 program

Dips -

For this exercise you will need 2 parallel bars

-

Hold the bars shoulder width apart

-

Keep a slight bend in the elbows

-

Lower yourself so that your elbow joint is a 90 degree angle

-

Return to the starting position

-

Repeat

Tips:     

15

If you have shoulder injuries I suggest you replace this exercise Keep your head up and back straight Do not swing or arch your back If this is add some weight using a weight belt If you lean further forwards with your head down you will use more chest muscles then only the triceps



Chin ups -

Grasp the bar with your palms facing away from you

-

Hang from the bar with your arms straight

-

Perform the chin up by pulling your chin above the bar

-

Try to avoid your body swinging

-

Inhale when lowering, exhale when pulling

-

Once your chin is above the bar, slowly return to the starting position and repeat

Tips: 



16

If chin ups are too difficult you may use an assisted chin up machine to perform this exercise At the top of the movement, (when your chin is above the bar) try to squeeze your should blades together



Weighted chin/pull ups

-

Perform chin ups using a weight belt.

-

If you don’t have access to a weight belt make one yourself by using a old Judo belt.

-

You may like to perform an ‘alternate chin up’ with one hand grasped over the bar and the other under.

17



The program Week 1

5 X 5 reps Monday

Wednesday

Friday

Bench press


Bench

Squats

Weighted Chinups

Squats

Deadlifts

DB Row

Deadlifts Power cleans (optional)

Week 2

3 X 5 reps Monday

Wednesday

Friday

Bench press

Dips

Bench (3X3)

Squats

Weighted Chinups

Squats (3X3)

Deadlifts

DB Row

Deadlifts (3X3) Power cleans (optional)

Week 3

3 X 5 reps Monday

Wednesday

Friday

Bench press

Push Press

Bench

Squats

Weighted Chinups

Squats

Deadlifts

DB Row


18


Strongman 5 X 5 program Week 4

3 X 5 reps Monday

Wednesday

Friday

Bench press


Bench (3X3)

Squats

Weighted Chinups

Squats (3X3)

Deadlifts

DB Row


Week 5

3 X 5 reps Monday

Wednesday

Friday

Dips

Dips

Bench (3X3)

Squats

Weighted Chinups

Squats (3X3)

Deadlifts

DB Row


Week 6

3 X 5 reps Monday

Wednesday

Friday

Bench press

Push Press

Bench

Squats

Weighted Chinups

Squats

Deadlifts

DB Row


th

*Have a 1 weeks rest after the 6 week before resuming week 1.

19


Basic Strongman 5 X 5 program

Before you get started WARNING: The Workouts contained in this manual are very very difficult. To

make sure you are physically fit enough to handle these workouts I recommend you get a doctors approval before undertaking any extreme exercise. These workouts will push you harder than ever before and it is important that you are physically prepared for the intensity of these workouts.

1- Make sure you warm up properly 2- Take note of how you are feeling. If you are feeling dizzy, light headed or faint stop exercising immediately and seek medical attention.

20



Frequently asked questions: How much weight do I use? The weight you use for each of the exercises contained in this manual will depend on your current strength level. Knowing what weight you can lift for each exercise may take a few sessions but is well worth the effort of finding out. There is no point lifting a weight that is too heavy as the risk of injury is higher, and conversely, too light and you will not get the results you’re after. Look at the number of repetitions prescribed and choose a weight that you can complete the repetitions WITHOUT SACRICFICING TECHNIQUE. It may take a few sessions to know the correct weight for you to use. When writing strength programs I always tell my clients that performing weights is similar to Judo. It’s all about technique, technique, technique. The better your technique is the more results you will achieve. If you don’t use proper technique you will find that you won’t improve as quickly. Finding the correct weight is simply a trial and error approach. I urge you to take the time to find the correct weight as this will prevent you from constantly loading or unloading a bar or picking up and putting down a few dumbbells.

21



How do I breathe when lifting? Breathing is a crucial element to understand when lifting weights. It is important to understand what your breathing does and how it affects you weight training. When we breathe we inhale oxygen into the lungs, from here the oxygen is transported into our cells. Once in our cells, the oxygen is used to do a variety of complex functions but on a basic level, it is used to create energy. Without oxygen we will pass out and if no oxygen enters the body while we are passed out we will eventually suffer brain damage and then death. It is important when lifting weights to NEVER hold your breath. When you hold your breath you are depriving your body of oxygen, resulting in you become light headed or passing out. This may lead to you falling over or dropping a weight on top of yourself. Something you don't want to happen. A general rule of thumb is to breathe in on the eccentric phase and out on the concentric phase. Put simply, breathe in on the easy part and breathe out on the hard aspect of the lift. For example: If you are performing a bench press you breathe in when lowering the barbell to your chest and breathe out when pressing the bar back towards the starting position. It may take a few training sessions to become familiar with timing your breathing with lifting. Try inhaling through your nose and exhaling through your mouth. There is another aspect of breathing that I need to mention. It is called the "Valsalva manoeuvre." Put simply, the Valsalva manoeuvre is when you try to exhale through your mouth but keep your mouth shut. This significantly increases the amount of pressure inside your chest cavity. This is exceptionally troublesome for trainers suffering from high or low blood pressure. The Valsalva manoeuvre mostly occurs when a trainer is struggling extremely hard and forgets to breathe. As a spotter you must always encourage breathing and be aware if you do this when training alone. An example of a correct breathing pattern on a bench press is as follows:

22


Strongman 5 X 5 program • Un-rack the bar • As you lower the bar in a controlled fashion breath in through your nose • When the bar slightly touches your chest begin to breathe out through your mouth until the bar reaches the starting position. Note: There are times at the very beginning of the upwards phase of the bench press where you hold your breath for no more than half a second. A breath held for any longer than half a second is unacceptable.

23



Do I need a spotter? There are cases every year of people training by themselves and accidently dropping a bar on their neck, crushing their airways, and causing serious injury or even death. This scenario can easily be prevented if you have a spotter watching you while you lift. Not all of us have the luxury of a personal trainer or a training partner that can assist in spotting you while you are at the gym. Most fitness facilities employ trainers to roam the floor assisting members of the public with lifting technique as well as ‘spotting’ a gym member here and there. I recommend asking one of these trainers to help spot you throughout your training session. These trainers will not only be eager to help but they will also give you a few words of encouragement to assist you in pushing out the last few repetitions. The most important thing to remember is your safety. When you are lifting weight it is your responsibility to find a spotter, if you need one. If you are lifting by yourself and get halfway through a set and feel that you are too fatigued to safely complete the set, either rack the bar or ask someone nearby to spot you. Another way to avoid the need of a spotter is to lift using dumbbells (that can easily be dropped to the side) or by using machine weights.

24



Do I need a weight belt? The main reason for using a weight belt while exercising is to protect the lower back from damage. Exercises that usually require the participant to wear a weight belt are exercises such as heavy squats, deadlifts, cleans and snatch. The belt is worn around the waist and when the abdominal muscles contract they push against the belt providing a Extra support to the core and hopefully prevents a lower back injury. For the purpose of this report I will use the squat as an example. A lot of trainers state that humans have our own weight belt, these people are referring to our core muscles. The core muscles are made up of the Rectus abdominous, obliques, erecta spinae, quadratus lumborum and the pelvic floor muscles. Some people dispute the use of a weight lifting belt saying that you shouldn't be lifting a weight unless you have the core strength to handle it. If you are lifting a weight that is too heavy for your muscles, in theory you will get hurt. In most cases with the squat the legs aren't what fail first, it is usually the core strength. What happens is the abdominals and lower back don't have the strength to sustain that amount of weight resulting in either failing to lift the weight or lifting with such bad form that you get injured. What tends to happen is instead of taking the time to strengthen their core, trainers put on a weight belt to compensate for the lack of strength. This way you can work your legs, which is great, but by neglecting the core region and by using the assistance of a weight belt the trainer will never build a stronger core. I strongly believe that if trainers spent a bit more time strengthening their core they will not only be able to lift more weight but be able to be more functional in sport and everyday life. I believe that core strength and stability is the key to building a better athlete and a better body. In conclusion, weight belts are still a great piece of weight training equipment as long as they are used the right way. Powerlifters use them all the time and they already have a strong core. The reason they use one is because they are

25


Strongman 5 X 5 program doing 1-rep max lifts, which requires a greater amount of strength than what they train with. So think on what you are doing in the gym and how you are training. Do you really require a weight belt? Is your core letting you down?

26



Do I need wrist wraps? A common injury when doing a lot of heavy pressing, such as bench and military press, is a sprained wrist. This is due to the extra flex-ion or hyper extension that happens to the wrist when under a heavy load. This usually occurs on days when the trainer is working their shoulders or chest muscles. There are three ways to prevent yourself from suffering from a sprained wrist. For the purpose of this article I will be using the bench pr ess as the example exercise. The first, is simply to warm up. The purpose of a warm up is to get the blood pumping and the muscles, joints, ligaments and tendons ready for exercise. So many trainers walk into the gym and start off lifting moderate to heavy loads without a thought of warming up. A warm up is very important and only takes 5-10 minutes. I should also note that dynamic stretches are more beneficial than static stretches. Secondly, when performing a lot of pressing movements trainers tend to concentrate more on just making sure they can lift the weight, opposed to lightening the load, having better technique and feeling your muscle work. For example how many people have you seen doing bench press with their wrists bent right back (hyper extended). After performing rep after rep of a bench with a bent backward wrist there is no wonder why they have a mildly sprained wrist. When you do heavy pressing movements concentrate on keeping your wrist straight, (I like to use the phrase to keep the wrist 'rock solid'.) Doing this will decrease the chance of a sprained wrist from having your wrist at an awkward angle. If your wrist is still sore even after keeping it straight then you may need to use some wrist wraps. Wrist wraps are elastic and wrap around the wrist and prevent it from flexing and extending. In other words wrist wraps keep your wrist in a straight 'rock solid' position. The use of wrist wraps will prevent your wrist from flexing or hyper extending to the point of injury.

27


Strongman 5 X 5 program Wrist wraps are a really great invention and, depending on your training regime could be useful for you, especially if you consistently train with heavy weights. It is very important that you stretch out the muscles you have been working. When lifting you are constantly contracting your muscles and they become tighter and tighter. If you are doing a lot of heavy pulling movements your forearms can become extremely tight resulting in a muscular imbalance in the forearm muscles. This can also be a factor in wrist injuries while performing heavy lifting. In conclusion if you are constantly lifting heavy weights the smaller joints, such as the wrists, can attain an injury. Implementing strategies such as warming up, using wrist wraps and stretching will protect you from injury. Another important injury prevention strategy is looking at your lifting technique. If your wrists are continually hyper flexed or hyper extended then it is only a matter of time until you suffer an injury.

28



Locking out! ‘Locking out’ is a lifting term which describes straightening a knee or elbow joint as far as it can go when performing exercises such as bench press or squats. Locking out results in your joint bearing the load opposed to the muscles. It is important to protect your joints by not locking out when strength training. Always keep a slight bend in your joints at all times. This will also mean that your muscles are constantly under tension opposed to your joints, giving them a quick break every now and then. Locking out is mostly seen during a pressing exercises such as bench press, shoulder press, dips and other lifts where the elbow is extending. It is important when performing these exercises to keep a slight bend in the elbow joint. Squats are another exercise where locking out can be seen. At the top of the movement keep the knees slightly bent. Chin ups are also another exercise where not really ‘locking’ out but more ‘rolling’ out can be seen. It is important when completing chin ups that you do not go the full way to a complete dead hang. Lower yourself to as close to a dead hang as possible but not all the way. This will protect the small supporting muscles within the shoulder capsule. Most strength trainers mainly lock out in the last few repetitions of a set when the muscle begins to fatigue and the individual needs a quick rest. This is really not encouraged but it is far more beneficial than explosively locking out during every repetition, every set, for every exercise in the prog ram. If you start to feel sore and achy elbows or knees, have a critical look at your lifting technique and make sure you are not locking out the joint too often.

29



Squatting and squatting aids This report is a follow on of the report on weight belts. Firstly I will describe other squatting aids besides the weight belt. These aids are knee wraps as well as bar supports such as manta rays and cushion. Then I will follow with a brief description of the basics of a squat and the major points that need to be adhered to if you want to squat safely. Knee wraps: Most commonly used by powerlifters and weightlifters, knee wraps are made of strong elastic material very similar to the wrist wraps. For best results knee wraps are tightly bound around the knee about 7 centimetres above and below the patella.

When squatting the hardest part is just after you pass parallel and are on the rise. This is when your core, glutes and hamstrings are working the hardest. Due to the tightness of the wraps the patella is pushed hard against the patella tendon. So when the lifter starts lifting form the bottom (or when the knee is fully flexed) the patella slides smoothly with minimal friction resulting in a smoother rise from the bottom and stronger lift. The only problem with using the knee wraps for a long period of time is due to the patella being pushed so tightly against the patellar tendon the tendon can become slightly frayed or inflamed resulting in severe patellar tendonitis. Manta Ray: When squatting you must place the bar on top of your trapezius and rear deltoid muscles. But a lot of trainers still aren't comfortable with having the bar rested there. This may be due to the fact that they don't have much muscle across the shoulders or they having a protruding cervical spine (bony neck.)

The Manta Ray is a rather new invention perfect for combating a sore neck. The Manta ray shaped like your upper neck and torso. It is then fixed to the bar and then the trainer hops underneath making it comfortable on the shoulders and starts squatting. Only negative thing about this contraption is that if you fail on a squat you cannot let go of the bar because it is virtually attached to your shoulders. So if you fall the bar will fall with you.

30


Strongman 5 X 5 program Foam Cushions: Foam cushions are strapped around the bar and then the trainer starts squatting. These are exactly like the Manta ray but are safer if you fall. The only down side is they are used quite quickly and need replacing rather frequently. Squatting Squatting.. There are so many different ways to do it.

Put the bar higher on your back... put the bar lower.. Toes in, toes out, Squat lower Head up. So what is a proper squat and how do you do it? Everybody has a different body so therefore everybody is going to squat slightly different. The best way to learn how to squat is get a qualified fitness instructor to help you out. Get them to look at your body type, technique, breathing, posture etc. But sometimes it's not that simple. Flexibility is a major squat killer. Inflexible calves means your toes may come off the ground. Inflexible glutes means you can not get any lower or you cannot rise from the bottom. Weak core results in you not going heavy. Weak hamstrings may injure lower back. Tight ab and adductors can not stop knees 'knocking' on the way up. There are just so many things to worry about when squatting. That is why I am not going to write a step-by-step approach to a squat. Because no one can learn form a step-by-step approach. So I am just going to write the basics down. - Always remember to have your head up (this helps your back stay straight.) - Breathe in on the way down and breathe out on the way up. - Squat till your knee is 90 degrees. - When squatting don't let your knees go over your toes. (If this happens a knee injury will occur) - Remember to lock the core muscles - Don't 'drop' too quickly because if the knee gets hyper flexed (bent further

31


Basic Strongman Strongman 5 X 5 program 5 X 5 program than usual by the weight of the bar) you may be likely to tear a ligament (most likely the ACL) - If you're getting tired ask someone for a spot. These are just some basic points regarding the squat. That is why it's important to practise the squat with a light load and get a qualified professional to help point out what your doing right and what you are doing wrong. Everybody has a different approach to teaching a squat and may have different concepts of the squat movement. As long as the person doing the squat is comfortable with it, is doing it safely with low risk of injury and is getting them the results they want than I believe that they are doing their squat well enough.

References Keogh J, The Power lifters Injuries, Pure Powermag May 2005

32


5x5-Strongman.pdf

Recommend Documents