Is Bouncing At The Bottom Of A Squat Okay?

Create: 03/08/2006 - 07:20
Over at a poster is looking for some advice on his squat technique. He wants to know whether it's okay to bounce at the bottom of a squat. The responses suggest bouncing has no place in a powerlifting squat but is utilized by Olympic squatters under certain conditions:

you can use a stretch reflex to your advantage without "bouncing," you just have to learn to time it right. As far as the majority of the time, train with a pause when you box squat and it will give you killer strength out of the hole. A lot of people don't worry about this because the gear, but its a must for raw squat power. I'm all about both.

Benching Elbows In Versus Elbows Out

Create: 03/08/2006 - 07:09
An Elite Fitness poster is wondering whether he should be benching with his elbows in or out. He's currently benching with his elbows out with a grip of pinky on the rings as well and experiencing some shoulder pain. Opinions:

depends on what your looking to do. it is much harder on your shoulders to have a wide grip but it hits your chest much better. you seem to be doing ok, as long as you dont have shoulder pain, benching 410 is alot. your body will naturally put itself in its most comfortable position. get down and do a pushup and see where your hands go and that is where i would position my hands on the bar.

Becca Swanson Sets Three World Records At 198

Create: 03/07/2006 - 10:08
Becca Swanson broke three World Records in the 198 pound weight class at this weekends WPO Finals at the Arnold. Swanson squatted 803 pounds, blowing away the previous mark of 635 pounds. She benched 479 pounds to eclipse the prior record of 419 pounds. In addition, she totaled 1,885 pounds passing her own mark of 1,556 pounds.

Concern Over USPF Promotion Of Non-USPF Meets

Create: 03/07/2006 - 08:43
In response to the upcoming combined USPF Texas State Meet and the new Texas Powerlifting Federation's State Meet, a poster at the USPF forum voices his concern. The poster:

I am personally concerned about two meets currently being advertised as USPF meets.As a paid up cardholding member of the USPF,I would like to voice my concern over what appears to be significant dilution and divergence from the rules of performance and the equipment a lifter is to compete in. The so called "Unified Oklahoma Meet" and the Texas powerlifting Fed/combined USPF meet. Do we (The USPF) really want to promote meets with Monolifts and Multiply gear...???? Also why are we involved with an unsanctioned effort in Oklahoma.....that is being run by non-USPF Members..??? My opinion is my own and I encourage debate on these concern is most lifters that are Cardholding USPF members are making a choice to lift in a meet with equal participation within the constraints of the USPF Rules....If I wanted to lift in Multi-ply gear and Monolift stands and loose rules I would not be HERE!!(USPF).I can feel good about my lifting at a meet when I come home knowing I had to unrack and walkout my squat...that I had to break parralel to get in a lift...that I did it in a single-ply suit....I feel good about a bench that I had to Lockout before the "Start" command ...pause and lockout again before the rack command...all in a single ply shirt....I also want to go to a meet where I can count on USPF quality judges who are giving away anything. The USPF is also known for their excellent meets run with meet directors with alot of knowledge on the proper conduction of an event. Let's be careful about how we throw around the USPF name.....I am asking other members out there to consider carefully how combined Fed events are promoted and run.......If this pathway is what the membership and executive committee really want then so be it!!....but please!..don't forget where you came from...and what our Federation stands for!!... Funny Matt McCase is doing a great job in WV,PA,OHIO,Maryland...without resorting to "Unification"....Look, if Unification means a cooperative meet put on to showcase a unique could understand and appreciate the concept.However,if unification means diluting the rules of lifting in our Fed...and having offical STATE or NATIONAL Competitions in conjuction with other Feds,I call BS.

Why The Bombing?

Create: 03/07/2006 - 08:06
Some very big names bombed at this weekends Arnold in both the powerlifting and bench only competitions. In response to that a poster at Monster Muscle asks:

I really feel for Mash & Mendy & Ox & Thompson for bombing, but dammit these guys are best of the best & professionals, how come they can't get their openers?! Is it because the gear is so tight that they can't open light otherwise for Christ sake why not open light enough just top get the name on the board & then go from there?! For the life of me I simply do not get it could someone please explain it to me?!

Widening Your Squat Stance

Create: 03/07/2006 - 07:28
A Deepsquatter poster has been widening his squat stance but as is now encountering a couple of problems. He says:

1) I tend to lean forward when I SQ with a wide stance, or at least more so that with a noarrower stance. 2) since i began squatting wider, my hip sockets just HURT. It denst feel like its out of place or anything, just like a knuckle that needs to be popped. what I think is wrong: 1) weak hips 2) just cant squat that wide. I'm hoping its just weak and I cang et some help with strengthening these bastards. also, could my abs be weaker in a wide stance vs narrow? I train abs pretty heavy but wondering if I need to increase the frequency usually hit em hard two times a week plus accesory work on various days.

Dave Cosnotti On The New England Record Breakers

Create: 03/07/2006 - 07:09
Dave Cosnotti posts about the upcoming New England Record Breakers (NERB) event on May 6 in Amherst, Massachusetts. NERB is an unequipped lifting event featuring some of the best lifters in the country. Cosnotti also shows his frustration with the lack of support from some of the companies which benefit the most from powerlifting. Cosnotti:

The Arnold is now over and I had the pleasure of meeting some great men and women in this sport. The lifters performed very well and now I see why they are considered some of the strongest men and women in the world. I also got the chance to speak with the competitors who are planning on competing in the New England Record Breakers that we are helping promote. These guys are very excited about what we have in store and they have good reason. Our sponsors are pulling out all the stops and the Atlantis Foundation is organizing one heck of an event. We’ll have more than enough equipment and space for the lifters to warm up with and plenty of food and refreshments. It seems like we have a lot of support from most of the Powerlifting community but I did hear some disturbing news. Apparently Jon Inzer is threatening to cancel some of the competitor’s sponsorships because they’re competing in this event. I’m not one to judge on how one should do business but that seems a little unfair to the athletes. I tried to call Jon but I haven’t heard back from him. I wanted to explain that we wanted Inzer to be part of this event by supplying wrist wraps, T-shirts, and singlets for the competitors but it doesn’t sound like he’s interested. Titan and Metal are also great companies and we’d love to have both of them affiliated.

Should Raw Include Wraps?

Create: 03/07/2006 - 06:48
There are many raw federations or federations which offer a raw division. However, the rules for what constitutes raw are different from federation to federation. A Go Heavy thread looks at exactly what equipment should be allowed to still be considered raw.

As I wa sending in my app for NASA's new unequipped division, a title that I like much more than raw, I was pleased to find out that this new division in NASA allows lifters to use knee and wrist wraps. i think that the raw society has just gone too far with nothing other than a belt being allowed for competition. For God's sake wraps are a safety matter. Everytime that i lift in a raw meet, I must admit that I find myslef terrified as to the results. What if the High School wrestler that has never lifted in competition that is spotting me . screws up and leaves me hanging with the weight dring me throught the ground. Oh shit! I always fear that my knees will end up like Kellen Winslow's did or that I will end up looking like Joe Theiesman when it is all said and done. Bravo to Rich Peters for joing the WNPF and allowing the unequipped division.


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