Little Things Big Difference

The Little Things Make A BIG Difference.

Most of my athletes and clients start training with me, and already have some knowledge or experience in the weightroom. It is a rare, coveted moment when I get to start someone off from the beginning, with good techniques from the start. But that is not what this article is about. Finding those two or three things to make slight changes to a certain lift can equal huge gains, and happy lifters.



Technique
For starters, your technique needs to be dialed in. This is a given, but with every experienced lifter, I am able to find a certain movement to change and usually can improve a lift dramatically. Maybe it doesn't seem like it at the time, but over time it will allow you to continue to excel.

Breath
Setting your breath is key. Fill your stomach with air, not your chest. One of my athletes did not have a great grasp of this concept. Once we were able to set his breath, and increase his core stability, he increased his lifts big time, and quickly. The difference was instant, and he was hooked.

Slack
Get the slack out of the bar on your deadlift. There is a little bit of play in the bar when it's on the floor. Get your stance right, get tight, and pull up on the bar to get the slack out before you lift it. This little motion saves you a nano second of strength, and will allow you to have a more fluid lift.

Straps
Use straps when needed. If you are training and your grip gives out, throw some lifting straps on and continue to train. Don't let one link in the chain be your limiting factor for your training day. This is especially helpful with my female lifters. The are amazed at how much more they can lift, when their grip is taken out of the equation.

Belt

Use a belt when it gets heavy. This is the same idea as the lifting straps. Once you feel your back start to give throw on the belt and set your breath right. This will allow you to continue to lift. Rule of thumb is around 85% of your max you should use a belt. I like to use a belt 2-3 sets before my PR set to make sure I'm dialed in with how it feels.

HYPE
Save the hype. You know when you get pumped for a lift, you crank up the music, yell a bit, heart rate goes up, adrenaline through your veins? There is no need to use this every time. You will tap out and run out of it. Save it for when you truly need it.

Ammonia caps bring out the hype no matter what. These are used a lot in the lifting world, they are also used by medical professionals, as a way to wake someone up if they have passed out. If you have never tried taking a whiff of an ammonia cap, I suggest trying it first before using one right before a big lift. I'm sure its not the healthiest thing in the world, but I have not found extensive research on it being detrimental. Since you will only be using it when you truly need it to get hyped up for that big PR (a couple times a month) then you'll be fine.

Music is key. There is music you listen to when your training, and then there is music you listen to when you are about to lift the most weight you have ever lifted in your entire life. It is most likely a specific song. This song may change as time goes on. This one track, for one reason or another, makes you want to defy gravity. When I hear "Get Up" by Korn on the radio while I'm driving I want to pull over and start deadlifitng my truck on the side of the road. When I press play in the weightroom, don't stand between me and the barbell. What's yours? Don't know? Find it.

This is just a few of the very many little things that can be done that can and will make a big difference in your training when implemented. What do you do in your training that makes a difference in how you lift?