Squat

Leg strength problems : Why your squat won’t improve and some ideas on how to fix it

tumblr_neoi2rTahy1s3vnemo1_500Although weightlifting success is not a 100% dependent on Leg strength, strength of the legs is of great importance for the weightlifter. Every athlete is different – yet we could define them as either Technicians and Strength based athletes. Technicians tend to be rather weak in the strength movements (especially the squats), yet lift heavy because of how efficient they are (They can use a high % of their strength). Strength based athletes tend to get strong super fast in comparison. Their efficiency is, however, on the lower side. They tend to have a large surplus of strength. Both type of athlete can and do step on the international stage. Here are some of my better tricks and ideas to build a bigger squat.

Read More »Leg strength problems : Why your squat won’t improve and some ideas on how to fix it

Common – but overlooked- assistance exercises for Olympic Weightlifting

6422691795_da45f799b1_nFrom time to time, I get e-mails asking me what assistance exercises I use, like or value in my programming. Assistance exercises should reinforce technique, correct muscular imbalances, create symmetry between the limbs, develop strength and develop muscle mass in key areas. Assistance exercises should not tire you to the point where you can’t put your energy where it matters (the lifts) unless you are in a training phase where it is acceptable (General phase). All my replies to those e-mails have included the following 6 exercises. I thought I would share it with all of you.

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Ask First Pull Fridays : Should the knees be pushed out in the Olympic squat?

Boyanka Kostova

Boyanka Kostova

Since the creation of First Pull, I have received many e-mails where I have been discussing weightlifting in some form or shape with readers. The discussions have been extremely interesting and this led me to this first edition of ”Ask First Pull Fridays”. Indeed, I think everybody can benefit from these discussions. It goes without saying that I encourage you to send your questions through the contact button. Every Friday, I will answer thoroughly one question. Today’s question came from David who wanted my opinion on the recent  debate about pushing the Knees out in the squat. It is a topic that has gained a lot of coverage lately through Bob Takano. Many things have been said, but I think very important pieces of the puzzle were left out.

Without further ado…Here is the first edition of Ask First Pull Fridays

Read More »Ask First Pull Fridays : Should the knees be pushed out in the Olympic squat?