📌Rethinking YOUR Big 3. . We’ve had it drilled into us that the Squat, Bench and Deadlift are the most important lifts...

Adam Willis - Online Coach ( @_adamwillis ) Instagram Profile by @_adamwillis 12 February, 2019

📌Rethinking YOUR Big 3.
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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.
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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.
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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.
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➡️The Squat is just a bilateral Squatting pattern. Other bilateral Squatting Variations include:
Front Squat
Goblet Squat
Zercher Squat
Landmine Squat
Double Kettlebell Front Squat.
One of these variations may suit your abilities better and allow you to train with a better technique.
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➡️The Bench Press is just a bilateral Pushing pattern. Other bilateral Pushing Variations include:
Push Ups
Dumbbell Bench Press
Floor Press
Overhead Press
Z-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.
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➡️The Deadlift is just a bilateral Hinge pattern. Other bilateral Hinge Variations include:
Trap Bar Deadlift
Modified Sumo
Rack Pull
Romanian Deadlift
Kettlebell 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.
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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:
✔Goal(s)
✔Abilities
✔Limitations
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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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13 Comments
@michellehburke Instagram Profile

12 February, 2019 michellehburke

Yeah, buddy! Looking forward to more stuff like it.

@fromfit_tofitter Instagram Profile

12 February, 2019 fromfit_tofitter

🙌🙌

@nelbirkhead Instagram Profile

12 February, 2019 nelbirkhead

Thank you....this helps when some moves are more difficult to complete than others... 😊

@jenicholas Instagram Profile

12 February, 2019 jenicholas

@jamesnicholas3907 @lily.nicholas252 @kaeli37 🙌💪🏋️‍♀️🏋️‍♂️

@bumpsbabiesandbarbells Instagram Profile

12 February, 2019 bumpsbabiesandbarbells

Love this, exactly the reminder I needed not to rush back to the big lifts before my postnatal body is ready!

@_adamwillis Instagram Profile

12 February, 2019 _adamwillis

@bumpsbabiesandbarbells pleased to hear it helped Claire. We're overdue a catch up.

@_adamwillis Instagram Profile

12 February, 2019 _adamwillis

@nelbirkhead my pleasure Nel. It's a big reason why I have exercise choice on The Solution program

@tamicaseibel_09 Instagram Profile

12 February, 2019 tamicaseibel_09

Nice! if you would like a shoutout in @ onefitnessnation then send THEM a direct message now!

@mattjoestrengthcoach Instagram Profile

12 February, 2019 mattjoestrengthcoach

Love it!💪

@kathleenpavey Instagram Profile

12 February, 2019 kathleenpavey

@ed_spalding

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16 February, 2019 sporsome

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@girlspowershop1 Instagram Profile

16 February, 2019 girlspowershop1

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@rocksteadystrength Instagram Profile

17 February, 2019 rocksteadystrength

'm just starting a new fitness page with practical information. I've lost 140 pounds in 12 months and want to inspire/help others in their journey #fitness #strength #fatloss #nutrition #inspire #journey