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July 5, 2016

The Big Three: Squat, Deadlift, Bench Press

Get Stronger with the Big Three: Squat, Deadlift, Bench Press

If you could only ever do three exercises, like ever, they should be the squat, deadlift, and bench press. The big three compound exercises are super effective and challenging. If you are limited on time to workout and only get to the gym a few days a week, then do these three lifts (plus, hip thrusts). Perfect these, challenge yourself to lift more weight each time, and you are going to be golden.

Since they are so important, we are going to go over how to perform these three lifts in the videos to follow. I will teach you what equipment you may need, proper setup, the action, and common mistakes to avoid.

Trust me, if you take the time to learn how to do these with good form now, the results will follow in your physique.

I tried doing these three exercises weekly for a year and even I was surprised what happened next.  I build beautiful curves in my booty, arms, and legs!​  You can too.

SQUAT

Equipment Needed: Squat shoes, weight belt, knee wraps, wrist wraps, chalk.

Setup: Stand under the bar with your hands in place, the bar can be high or low on your mid back. Squeeze your glute sot un-rack the bar, take three steps back, and then adjust your feet if needed.​

​Action: Inhale to brace your abs against the belt, hold your breath to squat down to at least 90 degrees by driving your hips back, and return up to exhale.

DEADLIFT

Equipment Needed: Shoes with a good grip, weight belt, shin sleeves, lifting straps or chalk.

Setup: Stand with your feet shoulder distance apart (or wide and turned out for Sumo), get a good grip on the bar, and squat down so your shins are almost 90 degrees from the ground.

Action: Inhale to brace against the belt, depress your scapula to engage your lats, and pull the slack out of the bar.​ Hold your breath to drag the bar up your legs and drive your hips forward. Exhale to lower.

BENCH PRESS

Equipment Needed: Wrist wraps, chalk, lifting pads, squat shoes.

Setup: Lie down on the bench, plant your feet firmly on the ground, feet close in toward your bottom. Squeeze your scapula together, puff your chest up, arch your back. Get a good grip on the bar with your thumbs wrapped underneath.

Action: Inhale to unrack the bar, hold your breath to lower the bar to your chest, ​press the bar back up, and exhale.

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