📌Rethinking YOUR Big 3.
We’ve had it drilled into us that the Squat, Bench and Deadlift are the most important lifts to be doing and if we aren’t doing them we’re failing and won’t make as much progress. This puts a lot of pressure on people to attempt these lifts when maybe they shouldn’t be.
Yes, the Big 3 often allow more weight to be moved but if they’re not suitable for your goals, abilities, limitations they’re likely to do more harm than good.
Unless your goals involve the Squat, Bench and Deadlift there is nothing that says you MUST do them and certainly nothing that says you have to do them if you don't have the ability to at this time.
➡️The Squat is just a bilateral Squatting pattern. Other bilateral Squatting Variations include:
Double Kettlebell Front Squat.
One of these variations may suit your abilities better and allow you to train with a better technique.
➡️The Bench Press is just a bilateral Pushing pattern. Other bilateral Pushing Variations include:
Dumbbell Bench Press
Tall/Half Kneeling Press
One of these variations may allow you to challenge this movement pattern better as you have more confidence with it.
➡️The Deadlift is just a bilateral Hinge pattern. Other bilateral Hinge Variations include:
Trap Bar Deadlift
One of these Variations may allow you to put yourself in a position to be more successful due to movement or mobility issues that you may have.
Once you’ve let go of the notion that you MUST do THE Big 3 you can select a Big 3 that is more suitable for you based on your:
The Key factor is to select exercises that put you in a position to be successful based on where you are right now.
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