Powerlifting Coach Reacts to Viewers' Lifting Technique [FCF'23 Ep02] 

Kudos to Bryce for pointing out using pins when benching alone. I wish more influencers pointed out this simple safety measure.

FCF being back = Double Kill. Bryce and Dillon co-hosting together = Ultra Kill. The new adverts = UNSTOPPABLE!!

Hey Bryce, thanks so much for the formcheck! I'm always worried about my bench technique and trying to improve it, I do feel that it is significantly weaker than my other lifts, I gave your 16 week program a try at the end of 2023 and it helped a ton. Added 20lbs to my bench! Just put up 385/245/445 @ 205 lbs bw. Love the thumbnail too haha!

so glad FCF is back!!

Not going to lie, the blazer + elbow sleeves with the singlet underneath go hard. Gonna try this look out at my next job convention.

what is this new crop of FCF lifters?!? everyone is solid now? everybody strong and technically proficient, damn, well done y'all! proud of you! (note: if you're thinking 'oh no, im not as strong/technical, im going to get ripped to pieces', don't, we try to be nice and helpful here

Yes! I was thinking “ pin squats! “ ….read my mind! Such a good accessory!

Thanks for the great content as always.

really enjoy these.

I really love form check fridays, maybe almost as much as I love cbb

suit guy ... omg absolutely love it. Sooo funny

Whenever my shoulder has been acting up I’ve found playing with the amount of internal/external rotation I have seems to help a lot. And I do it via how I’m placing the bar in my hand. Also I’ll just do some shortened ROM benching, block press, spoto press, etc.

My squat looked just like Declan’s). I was told I wasn’t hinging at the hips enough - my gaze was too low - I should be more vertical and less bent over - I wasn’t sitting “into” the squat - my core was weak - I should be more chest up but still ribs down. I appreciated the advice and tried to modify my squat to incorporate all the cues. I tried to incorporate box squats and felt unstable (more on that below). But it just seemed my body refused to cooperate. Frustrating stuff. Eventually, two things helped - or at least that’s what I’m crediting as helping anyway. I did find a way to do box squats with the setup I have and use them for most of my warmups and on my light “tertiary” day. And I cue myself to initiate the squat by breaking at the knees at the knees and letting the hips natural follow. This may be imperceptible to anyone watching but this cue made all the difference. Hinging at the hips first seemed to cause a slight knee slide through the entire descent which resulted in losing tightness at the bottom and bending over. I know cues are very personal and what works for one person may not work for others but this slight change made all the difference for me. (Crap! That was a long story)

I used to think the same as Marcus; not being as upright being an issue, but people have different leverages and my back angle on sumo is same as some people's conventional. Regardless, shoulders forward and allowing my upper back to round (while remaining tight lats) made me jump from 200kg to 230kg in just 3 months at 32 yo age.

Day 2 of requesting a holiday special FCF with shirtless Bryce‼

I like Elena's bench. I think she can use more leg drive.

I had a scare one day when I was still learning how to bench. I've benched mostly alone and rarely I had any kinds of safety pins, etc. One day I was trying to get a set of 3 (top set) and the last rep didn't even leave the chest. I forgot to roll the bar down on my abdomen and just tipped to the other side and got pinched underneath. To get out I had to roll the loaded bar (the plates didn't fall off it when it tipped) over my upper ribs. It hurt like a MF and just hurt more and more over time. Eventually got in touch with hospital staff and they wanted to do an x-ray. All I got was bone bruising, which was a relief (and still hurt for a couple of weeks), so no cracked ribs, thankfully. USE. THE. DAMN. PINS. / LEARN. HOW. TO. FAIL.

Hhhhmm.. nothing really wrong with your bench. But if it was up to me i would send your bench in the following direction.. -So first i bet you can depress your shoulder blades a tiny bit more, so when you start the decent the bar could be a bit further down your body. -I would then bend your wirst back just slighty more with the bar still low in your palm, this will help get the bar up and back once you start the press. Because... -Next thing i would want you to do is experiment with a lower touch point, don't forget to tuck your elbows like you are now. -The last phaze of this is leg drive, i don't see any evidence of leg drive right now. It might be there though. For this style of bench, flex you hamstring on the way down. Like a seated leg curl. Pause. Then push through the feet and toes with your quads. Leg drive takes practice. This is my vision for you Helena. THERE IS NOTHING WRONG WITH WHAT YOU ARE DOING NOW. But we play to get better, and this style of benching is more fun i think. Ha. Another little bonus cue, try to have ALL your weight on your upper traps (upper back) and feet, your butt just has to touch the bench. Try to just barely feel your bumb grazing the bench. This will make sure your whole body is under tension, and your leg drive will be more effective. Hope this helps you, or someone else. These are things I've been taught and picked up along the way and I've applied in my own training. And if it seems like its allot its because Bryce said i needed to go down in the comments and give my unsolicited advice.

Helena, if you're getting shoulder impingement, maybe bring grip in a bit, stop requiring your bench to be flared out like that or have a close grip bench day and a wide/comp grip bench day to decrease load on flared shoulders. Another thing is on some reps your last inch is fast and that means there's a little jump at the end which can pull your shoulders slightly out of position, you can try finessing those and reaching the top of the movement smoothly yet confidently to avoid your shoulders getting pulled. Finally, I would like to address the unrack; you do the same thing I sometimes do where you unrack with high hips and then shoot down the hips immediately, losing position a bit on your upper back. Try slowing it down a bit to keep the traps on the bench better. Also I would like to see the breath and brace to happen before the unrack and not let go until after the first rep at least, maybe a few reps in if possible. overall good bench!

How do i get my curls form checked

15:28 "I failed, let me roll it towards my neck" is a really bad movement pattern to be engraining, even if there's pins there

For the. First guy I think he is slack pulling Sean Noriega style. Might even be trying to pull slack like Brendan Tietz.