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Home Strength

Simple For You To Say Version

Fitness Clerk by Fitness Clerk
January 13, 2025
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Simple For You To Say Version
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Simple for You to Say Version

On Beginning Energy



  • Last Meals, Weight Gain, and Close Calls
    –
    Rip solutions questions from Beginning Energy Community subscribers and followers.


  • The Power Clean: A Declaration of War
    by Carl Raghavan –
    Hear ye, hear ye! Don’t throw the Energy Clear out with the bathtub water. A reminder to all barbell coaches and SS fans: don’t skip the fast lifts. Bear in mind, we’re nonetheless coping with elementary motion patterns…


  • Stop Getting Lightheaded While Lifting
    –
    Getting lightheaded whereas lifting could be a drawback, notably with new, unadapted lifters. Beginning Energy Coach Andrew Lewis provides common and lift-specific tricks to lower the possibilities that this occurs to you on the platform.


  • Fixing the Hard Cases in the Deadlift
    –
    Beginning Energy Coach Nick Delgadillo exhibits a technique for serving to to set the low again for the deadlift in probably the most tough of conditions.


  • Should I Stay or Should I Go?
    by Jen Smith –
    Each squat presents a second of resolution. An inch above depth, the lifter has a split-second to resolve between full and incomplete. He can both do the entire rep, or he can let the bar drop on the safeties…
  • Weekend Archives:

    Don’t Be an Idiot
    by Amanda Sheppard –
    I’ve realized many issues over the course of my profession as a energy coach, which is just below a decade. Some had been tougher classes than the others, however one factor I’ve come to freely admit is…
  • Weekend Archives:

    The Mathematical Nature of Strength Training
    by Mark Rippetoe –
    Few issues might be less complicated: use just a few workout routines that work as a lot of the physique at one time as doable, learn the way robust you are actually on these workout routines, and subsequent time you practice, carry just a little heavier weight…


Within the Trenches

brian at the bottom of a squat
Starting Strength Cincinnati member Brian did not let 12 inches of snow cease him from getting his squats completed this previous Monday. [photo courtesy of Luke Schroeder]
close up of a lifter shrugging during a press
With eyes extensive open, and his gaze fastened, Sam Hartsfield shrugs his press into lockout at Starting Strength Atlanta. If “deadlift face” is overrated, then “press face” could be underrated, with “stoic” working the perfect. [photo courtesy of Adam Martin]

Get Concerned

Better of the Week

Struggling to Help a Gym Buddy with Squat Depth – Advice Needed!

PatricioMelendezCongrains

Hey everybody, I just lately made pals with a man at my gymnasium, and through a quick dialog, I provided to assist him enhance his squat kind. I’ve helped pals with their squats earlier than, however that is my first time encountering a scenario like this.

At first, I wish to tackle his incapacity to succeed in depth under parallel. For now, I’m setting apart different kind points (from the video), resembling bar positioning, hand placement, and tightness, to focus solely on squat depth.

I attempted numerous foot positions—slim, extensive, toes in, toes out—however nothing appeared to work. From statement, I’m positive his lengthy femurs and torso size create distinctive squat mechanics.

I’ve attached a video for reference. What changes cues would you suggest to assist him obtain correct depth?

Thanks upfront to your insights!

Daltonar

Nothing about his construct appears unusual, he simply is not used to squatting correctly. Hips again extra, toes out a bit, knees out extra. He will be bent over greater than he needs to.

When you have the blue e book take a look at p.44 and have him get into the squat place with out the bar. As soon as he is confirmed he can, deliver the bar again in.

PatricioMelendezCongrains

Thanks, Daltonar! I admire the suggestions. We’ll positively attempt your instructed changes—bringing his hips again extra, toes out a bit, and knees out extra. First, I’ll have him work on stepping into the squat place with out the bar to see if that helps.

We’ve already experimented with just a few completely different foot positions, however up to now, there was no important enchancment. I’ll publish an replace after we check your recommendation.

Thanks once more for the steering!

Mark Rippetoe

For those who let him squat above parallel, he’ll squat above parallel. For those who cease counting above-parallel reps, he’ll determine it out.


Better of the Discussion board

Starting Strength for 54 yo with no experience ?

BellyOfTheEast

Hello Mark, My title is Phong, am a 54 year-old male, 6 ft, 183 lbs, about 22% bf (so says my scale). I lead a really sedentary life model with a desk job and never a lot bodily exercise apart from golf within the good climate, and jog ~ 3 miles, 3 or 4 instances per week, a future (6-10 miles) as soon as a month or so. I used to play tennis competitively years in the past (10+). I ski/swim/bike recreationnally.

I journey for work, and resort gyms usually shouldn’t have barbells, in order that’s one thing I have to work on. Maybe switching my gymnasium membership to a nationwide chain or the YMCA.

I’ve by no means lifted weight earlier than and want to turn into stronger whereas I can nonetheless do one thing about it. I’ve completed some analysis on the native gyms and on the web, and the latter led me to purchase a few your books (Beginning Energy 2nd version paperback, third version Kindle, and just some days in the past Sensible Programming), as properly your Beginning Energy DVD. I’m impressed by the top quality of the fabric, sufficient in order that I’m beginning along with your novice program, at pitifully low weights throughout all lifts. I’ve modest targets (say 100/200/300 within the bench/squat/carry towards the tip of the 12 months, and 200/300/400 in just a few years), modest in comparison with what completely everybody else on this discussion board is doing, however monumental from the place I’m immediately, and I’d be completely thrilled if I obtain these targets. Above all, I want to practice with no harm if in any respect doable, even when which means going at a slower tempo. I’m talking of accidents severe sufficient that can want a go to to a well being care skilled.

I’ve couple of questions for you:

1. Is the Beginning Energy program acceptable for somebody like me when it comes to age and bodily means ? with maybe 5 lbs increment (10 for deadlifts) for the primary preliminary weeks, then 2.5lbs/5lbs afterward. In your expertise with coaching with folks like me, are my targets cheap, within the vary of the doable ? Or are they method too modest or too excessive ?

2. I’m fascinated by attending considered one of your seminars (most likely Missisauga, ON in July) to study the lifts appropriately, earlier than I get too, too far into the unhealthy habits. Are the seminars helpful for somebody in my scenario ? Clearly, I’m in no place to educate anybody, so I’m primarily in studying the lifts for myself, and solely have very peripheral curiosity in judging different folks’s lifting expertise and strategies.

Many thanks upfront.

Mark Rippetoe

1. There are actually a whole bunch of threads posted by folks your age (youthful than me) who’ve began this system. Learn the board for examples and their experiences.

2. Half the folks at each seminar are there for their very own coaching functions.

Andy Baker

Phong, You can be positive to start out this system because it as laid out for quite a few weeks. Beginning at 54 it’s possible you’ll discover that you’ll have to change to a lighter Wednesday squat exercise quicker than could be optimum and twice per week deadlifts most likely will not final lengthy both……this does not imply that important and actual progress cannot be made.

Moreover, because the weights get heavier you might have to modify to a twice per week program and even one thing like practice a day/relaxation 2 days, repeat.

BellyOfTheEast

Thanks Mark.
I’ll proceed to learn extra posts on the topic on the discussion board. Hope to see you in particular person later this 12 months.



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