Powerlifting Technique Tips 

Congrats on getting married!

KIRK'S BENCH: Set up, cues, grip issues -Scapulas need to be retracted more, you can see his chest dip, and his back loses a lot of the arch his set up made, as well as protraction on the rerack. You can tell he is using a "bring your chest to the bar" cue, for his set up, this leaves him with a good position, ROM wise, but not well braced. - Legs does not use a timed leg drive/dumping technique, or does not create substantial tension in his legs to keep his torso tight. Can cause inconsistent pressing. - Grip, he is using a suicide grip. As discussed by Bryce before this yeilds no benefits, is risky, and is illegal at compition, for Kirk, having a suicide grip may only increase his lack of tension in the bench press.

Kirk, I wrote out a long answer but accidentally refreshed the page! I'll make this response short. -Use a full grip instead of a thumbless grip - thumbless increases the risk of dropping the weight and powerlifting federations will not allow it (if you want to compete) -You are losing shoulder position on the unrack because your shoulders are having to roll forward to unrack the barbell. Unrack the weight with your hips high off of the bench (in a decline position) and then set your hips/butt on bench AFTER the unrack in order to maintain shoulder position... OR get a lift off if possible. -Keep your chest high throughout the entirety of the movement, not only AFTER you have initiated the movement. -Actual barpath looks great and you are very consistent in your touch.

Ipf worlds recap?

Keep doing what youre doing, this channels amazing.

I believe the "shoulders in front of the bar" thing is a simple misunderstanding. With the shoulder joint directly over the bar your delts might look like they are in front of it,as far as i gauged from alan thralls videos (who does a lot of starting strength content). love your channel, really informative and i love the "you are not hardcore, enjoy what you do" attitude.

Kirks Bench - He looks like he's losing tension in the whole. You can see that after every rep, he needs re-tightens his core. Also, it looks like his shoulders are coming up out of place at the top lock out. You can see that with the bar path, which isnt straight. He practically is muscling up each rep without using the proper leverages. Maybe he should be doing paused bench, to help him keep tight through out the movement when coming out of the hole. Also, he needs to be mindful not to push his shoulders out of position when locking out. Eccentric work can help him get a mind-to-muscle connection to make the bar path straight and in keeping the shoulders tight and locked in place for the lift.

Congratulations on the wedding.! and had a great time watching you lift at Worlds, what a great night of lifting!

sometimes biomechanics can be difficult to understand/visualise but your crane analogy was perfect. definately gonna steal that one haha

Bruh, I was folding laundry during Worlds and right before your third attempt I realized I'd washed my lucky underwear on accident. I can't help but feel responsible; that was two and a half years of luck down the drain. Solid work though! You did awesome :)

SS says the scapula should be over the bar, the shoulder slightly in front. I think you're saying the same thing

For the form check: I’d say start the press almost as soon as you unrack & try stay tight before you unrack the barbell. Pause the press. Bar path looks good.

Feel that when the weight goes on for the guy benching that setting the shoulders when the bar is unracked will result poorly an most likely in injury, he sets up great with a great arch but loses it once his butt touches. He may need a little more 'torque' in his feet to keep his arch or like the other video said, bring your chest to the bar would be a great cue after he gets sets an unracks

For kirk one thing I immediately notice is he’s using the suicide grip I know sometimes starting out it may seem like you can put out a lot of power with this but change this asap this can lead to a very serious injury in the future once dealing with future weights... next his rib cage is meeting the bar during the lift instead of already being locked at at its highest point before starting out which kinda indicates he’s not bracing before the lift and is breathing in while lowering the bar.... leg positioning is also not as tight as it could be... overall besides the grip issue which is of utmost importance in my opinion bracing, proper breathing and getting tight is your main problem as of now

kirks bench 1)sucide grip 2)looks like he is arching with his lowback instead of thorasic spine.He also doesn't seem to pull his shoulders tight enough(they loose position in some of the reps) 3) I would advice him to keep his breath for the entire set because with each breath his chest is getting slightly lower 4)propably getting a solid hand off will help him keep his back tight

160 bench video has his ribcage rotating to the left as well. Slight, but it's there

Hey Bryce, I'm running your 16 week program and was wondering what I should replace with pin press on bench because I don't have access to a power rack or safteys, thanks and awesome job at world's

On the last video, I see those heels come off the ground and the feet wiggle. I can't tell exactly where, but he loses the position of his retracted scapula, perhaps when unracking, or perhaps locking out too high. Either way, that arch setup dissappears spontaneously. Cues aren't my strong suit, but maintaining total body tension and points of contact are a good focus, in a similar manner to a deadlift setup.

When I pull slack off the bar and give my mind a cue to push through my legs.. I end up having a curve in my mid back. Is that a problem?

About to hit a max effort dl day, sipping coffe watching this is a great way to get in the vibe!

SQUAAAAAD was on the road bro! But here now! Fxking love this oldskool setup, I kinda like it better than the new one like you did in the last few FCF’s! 🙌💪

Welcome back! congrats on worlds! Btw just wanna ask if I am switching to Sumo should I test out my max first to gauge percentages? or just start out low and increase from there I feel more comfortable in a sumo stance but trained conv to build a bit more weaknesses... thanks!

Hi Bryce is there a reason you haven't updated us on your ipf worlds performance or are you and your homie still editing it?

Kirk, get tight.

Bryce, while I think your argument of having your shoulder over the bar makes logical sense, I think it is a mechanical necessity to have them slightly in front if the bar, since your shoulder blades are going to be over the bar in a conventional setup. Take a look at this short clip by Mike where he says it: m.ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9qwb2v8DyuA.html

I don’t see any lumbar rounding for that one guy deadlifting in the black.

Tobias deadlift. Looks like he has his belt too tight to use his abdominals optimally in his deadlift.