Strength (special guest: Mark Bell)
So I love mark because he's big and strong is ready for anything very smooth so wait you have a lot of weights big guy you have to say that kelly's threat does not know what he's talking about totally cool to stand like so this standing like this throughout the duration not not on marc but that that is uh you often see this I I I l s invisible latte syndrome and you guys have a name for this agenda I called the beginner stance we get a couple guys that start lifting unless they get a pump they start feeling good and next thing you know they're walking in like a bro it's up on the bench waiting to give a little bit of context so a few things weight lifting strength forget about we left we're talking about strength strength applies to everyone it applies to both genders if you look at let's say marilyn monroe how did she build their physique? Part of it was actually weightlifting back when it was really unpopular for women to do so photographs of her doing bench press have done those pre...
tty well and that is how you create this shape that is how you create this structure and from my perspective and I think perspective of a lot of people who are interested in longevity performance over time, strength and weight training is first and foremost about preventing injury and secondarily about improving performance right the single highest r y activity that I have found if I could do one activity for all the health benefits possible be weightlifting resistance training and there is there is definitely there are few right ways and a lot of wrong ways to go about doing it so today we have marked to show some of the right ways to get about it and very few people are disqualified so in the two hundred seventy five pound weight class and he's competed in a few weight classes that's the ultra lightweight class by the way hey is one of the top five totals of all time so could you explain maybe how the sport of power lifting works and what uh your totals are I'd like to share with everybody that I feel that strength is a key element of life when your strength runs out you die that's it it's over and you know strength is never a weakness no matter what sport you're doing our matter what you're doing in life where you just getting out of here car or whatever it is you're doing but this has been a passion for me since I've been a kid I started lifting weights around eleven years old a lot of people tell me that was way too young to start but it's something that I fell in love with click quickly and things didn't come easy it took a lot of hard work my best bench press is eight hundred, eight hundred fifty four pounds in the two hundred seventy five pound weight class. I've also done a thousand eighty squat and its seven sixty six dead lift. So power thing contest. They take your total of all three of those lifts. They adam up that's your total for the day. And I was able to accomplish a a all time total. So just put that in perspective. People like wait, what? Eight hundred? What? So this is this is, I believe. I believe this looks like a standard olympic bar. One hundred thirty five ish. Yeah. Yeah. Thirty five is a little a little light. I think these I think these air forty five pounds and is forty five pound plates. So if you were to put these plates onto this until they fell off, this entire bar would hold. Think seven hundred twenty pounds. Something like that. Maybe. So you have to put one hundred pound plates on for him to bench eight hundred fifty my gym. We have specialty bars. We have special barnes special plates to accommodate all this. But it's. Really? Not about the numbers. What I like about it. Is that anyone can get stronger. Anyone ofyou right now can work towards getting stronger. You may not be able to do a handstand push up. You may not be able to do some of these crazy things you see other people do, but everyone in this room could work on getting stronger. And what I would say also, uh, is that when you're looking for role models, whether it's in strength or else where you have to it's very important to learn two critically, evaluate experts and performers toe look to discern whether they are good at what they do despite their behavior or because of their behaviour. Ok, I know a lot of them. I know nfl players ripped eight pack breakfast mcdonald's lunch, wendy is dinner burger king, I mean, they succeed because of their raw materials. All right, so I'm very interested in looking, watching let's say the career of someone like mark where you can watch the progress over time and you can see these milestones you can see the weakness is being fixed over time because it reflects that he's thought about how to dissect it, that it's not only replicable for the guys in this gentleman in your gym, super training sacramento and I sought out mark after seeing a film that his brother put together called bigger, faster, stronger which is incredible has one of the highest ratings on rotten tomatoes definitely check it out but I mean of the guys in your gym right now how many of the guys who trained there regularly squat over five hundred pounds no there's probably uh the whole gym I think the whole twenty we don't even really five hundred pounds and really sneeze that anymore. Yeah, yeah, but again it's a progression over a period of time two guys didn't just start out there the progression of repeating so what's what's really helpful to look at is rate of progress so let's say you look a tte someone who's really really muscular if you want to get musk okay that's not the intention here you want to get bigger uh you could look at let's say the three hundred fifty pounds roid monster you go ask him for advice sure you could uh but there's a lot of play that you can't replicate you could also then go to, on the other hand somebody who is let's say a beginner or in your immediate who kind of cracked the code and put on let's say thirty, forty pounds of muscle in a year they are gonna have a recipe in a set of steps that you can probably apply to where you are it's more often get so what? That what I think would be really fun is too look at the fundamentals of power left on dh that is comprised of the dead left squat in the bench press, and so we'll look at all three, because this is no one better teaches the mark, and then we'll have people come up and we'll actually do spot checking on form for a few things. His form is number one first and foremost. So what you think marking the start of the dead left? Yeah, we'll start out with some dead lifting. I also wanted to point out that when he, you know, I was talking about the four hour chef, I thought I was coming up here for a buffet disappointment wrote it kelly's threat when, you know, when he was out here pointing out some of the cues and things like that for the squat, and he was talking about neutral head position. Uh, I was talking about, you know, how to make your body more optimal, and for me, it was kind of a shock to have a doctor be able to help me with my squad. I always think doctors always think they suck. You know, I always think that, you know, you go to the doctor and they say, oh, man, you're needs to turn up, you'll never do this, you'll never do that just kind of put negative thoughts in your head as an athlete that's the last thing you want to hear but when I went to see him and started communicating with him further I went from a nine hundred and sixty four pounds squat which many you can imagine is already at a very high level to a thousand eighty squad so I put in one hundred twenty pounds on my lift so imagine what that kind of stuff could do for you guys I'm not talking about just squatting I'm just talking about life in general standing in line waiting at the bank of standing in line waiting at a starbucks or whatever it might be it's applicable all the across the board when you're talking about a dead lift a squad a bench press playing baseball with your kids or whatever it might be I want to add one more thought too so I would say almost every woman in the audience right now with like six months of training could be stronger than like ninety percent of the guys you would ever absolutely I'm just saying that because I have seen you like in the for our body there's an example so before our chef like one hundred thirty two pounds high school girl who's able to dead lift more than four hundred pounds for repetitions and she doesn't look big she does not look bulky you don't have to add a lot of book to get really strong all right so let's look at the dead lift a cz you know mark there are million in one ways to do the dead left but I thought maybe we should could show conventional in sumo right eso I'll let you let you walk us through it all right so uh you know with a dead lift a lot of times people say oh you know my back hurts you know I don't I don't think dead lifting would be would be a good idea for me and I usually say you know don't be such a wuss get in there and we're and work on your back and strengthen your lower back so it's not a problem usually people when they have paying a lot of times it's due to a weakness or due to some sort of mobility issue of some sort and getting some good movement patterns develop through exercise like this could be extremely beneficial to you so the first thing I do in a dead lift I sometimes call it a death lift because it kills your whole body basically it is it is a brutal exercise it does take you know it takes a lot out of you it's very demanding but what I do is like to kind of walk up on the bar and I have the barbell kind of basically sliced my foot in half the barbells directly over kind of the middle of my shoe next thing I do is kind of what kelly was talking about earlier he's squeezing my squeezing, my butt and externally, rotating my feet a little bit from here. I'm just going to simply a lot of times you'll see people try to squat down and I think that's unnecessary. Most people don't have the skill set to be able to squat into, like this perfect dead lift position and it's too it's, too stiff of a position. So what I do is I just bend right from the waist. I just come right from here. Pretty much anybody can do it. Then he grabbed the bar after you grab the bar, you want to get your stomach tight, as kelly was talking about earlier, you wantto organize yourself before, you know, I'm not just going to go like this with this. All right? It's, a very lightweight for me, but that would start to hurt if you get hurt. And just just to add one more thing, the way that you treat lightweights is the way that you will treat heavyweights. You've got to respect the way people get hurt. You see guys do incredible stuff, and then they kind of walked, like, pick up something in a sloppy way. Boom they throw out a disk so treat practice makes permanent treat the lightweights the same way you treat the heavyweights and you want to take aaron to your body on take air into your stomach and you're trying to push your stomach kind of outward sometimes that's a little bit awkward of a of a thing for people to understand so we got everybody stand up for a second and I give yourself a little bit of space and try to just bend down as much as you can from the waist and just let your body just hang just let your total your body later arms hang now taking a nice deep breath of air into your stomach and you'll feel your feel your stomach kind of tighten up you could actually kind of push your stomach against your legs even if you don't have a big stomach, you should build a kind of feel that you guys feel what I'm talking about kind of bracing your stomach for a punch is kelly was mentioning earlier or taking a dump your flecks in your stomach if you guys could pop up, you guys kind of feel what I'm talking about there though when you're down that position you actually feel it even more when you have some resistance to go against so will get down in here right bend from the waist now buddy take air in my stomach trying to flatten out my back before I come up the best I can for me, I'm not very mobile, so actually used the bar to kind of leverage myself underneath as I bring a few of you up here to try, that won't really be necessary for you to do, but I'm not very mobile, so what I'll do is I'll scoop my butt back, bring my hips underneath me and forced my knees out. I get my back straight, as I can go from there on this is conventional dead lift there a couple of different options. So what he's doing here where the feeder at roughly roughly shoulder with or maybe even hip with depending on who you see? I mean, there are many different styles, but right about here, this is considered conventional uh for it they lift that you use partially depend on your your geometry of your body, the proportions, your body really long arms, short legs, one thing really long legs, short highs, god forbid on different approach entirely. So what I'll do is have you, if you wouldn't mind, demonstrate the sumo dead lift, right, which might be a little easier for people, right? And then we'll both well actually allowed a few thoughts, and we'll have some people come up and have mark critique the technique would you like to try it? I'll talk you through it I know you're pretty good at um yeah so I'll explain how I've approached it and their many many different approaches uh for sumo dead lift your taking a wider stance sumo so called because all right all right so and this is used by people in some cases who want to keep who really are concerned about the back want to keep a straighter back it also in some cases it means that you pull the weight of a shorter distance off of the floor right ok because you're lowering your hips it's kind of more hips and but and less on your lower back less on your lower back so I actually used the suma dead left I will show how I do it not saying it's the only way uh one of the one of the power lifters of course you know thiss gent who's worth checking out as far as dead let's go gone cohen what was it two twenty waiting last night his power lifter of all time was a ninety nine hundred one that uh well he squatted over a thousand pounds on the way in general twenty and then dead lift was no one nine o one nine hundred one pound dead left two hundred twenty pounds it helps that he's like my height nous hands literally have seen photographs next to a mba player in the same size yeah it's a lot to be said for design but so here's my approach when I do sumo on dh and I have a particular way of approaching it though I will put my legs out make sure that they're equal my feet are equal distance from the place himself and I'll angle them out might get my shins right up close to the bone is how that it's in here and not out here exactly so she's putting his hips closer to the bar bill strap you're here so that you could do that if you're if you're sincere here you can't bend you can't actually go down so for the sumo I'm getting wide out like this I make sure that my my knees air tracking over my feet so all child check both sides to make sure that my knees are traveling were pointing over my feet and then for me it's a hip backwards motion so my hips are going back almost like I'm holding groceries I'm shutting the corridor of my ass that's the way and the interesting I'm going to come so on then but lattes lots of these the big like bat flapping muscles that a lot of guys have invisible basketballs into their arms when they were shelled I'm going to sort of get my get my lats contracted and then I'm going to drop straight down like this boom and different people grab different places tio have the shortest the biomechanical advantage I go straight down so I actually when I did lift oddly enough, I'm not grabbing then erling right? I'm grabbing the smooth partner use chalk I don't ever use wraps down like this boom and then I tend to look up at about forty five degrees a point on the seal guys think he's going todo and then from him you hear? Okay, now when I practice if you've ever seen the effortless superhuman in the for our body I actually use avery a short range in motion for the purposes of practicing here we should use the full range of motion but I will often times come here and then up to the knees down for up to the knees down our floor and that's to minimize some of the potential for injury in the hamstrings and the back it also help you kind of learn how to become explosive off the floor which is a huge problem and dead lift. A lot of times the weights get stuck to the floor of the gravity seems to be turned up on the odds against you exactly. So who would like to you want to you want to give somebody a sham you mind coming up and giving it a try? So let's have you do sumo dead lift for so put your feet out out here okay, turn your feet out a little bit and try to just relax your arms and make them as long as you can. And I want to make one point two here. Just from the standpoint of what kind of dress? Code four dead lift. It's it's. Ah it's a good idea, it's helpful in some cases, if you don't have high heels or in what I say high heels, I mean, even a thick hell. Yeah. Stilettos like definitely. Yeah. Marks what do have been doing all this time? And and that will actually make you it will lower you towards the bar and give you a little bit more stability so that your feet don't move. Alright, even like but the the important point is that it's a it's, an equal distance at the toe and at the heels like chuck taylors, a lot of power leveling chuck taylors. You know, these have souls. Those have pretty, pretty even souls throughout its anyway not to interrupt, but just a just a point. So from here, I just want to go ahead and bend from the hip kind of bend down right from the hip just like that. Okay, now what I like to do is get that were and were not gonna focus on the lifting just yet we're just going to focus on the form so but but you're fine so I like to kind of simplify things here so against gonna bend from the hips right is going to grab the bar and now she's basically in the worst possible position and I like to kind of feel that out I like for my athletes kind of feel that out you're like okay this would really soft to try to lift from it would hurt if I lifted like this so now what she's going to dio is she's going to utilize the gonna straighten your leg out a little bit more and now she's going to kind of duck down squat down a little bit straighten out your back bring your hips down lower your hips not your back and bring your head up and get warm here dear you want to make sure it's one and now she's in a pretty good position so good and relax and come back up without the bar okay, so now we're gonna we're gonna give it a shot here okay looks will spot so you know break great lips sliding around so make sure that when you're at the bottom position here is good and straighten your legs out a little bit and then duck down and then come up you know you got a little yeah yeah yeah okay, put it down and try it again I think you can do it now now what I would say just a quick thing is that your shins were pretty far away from the bar now that you put it down so it's it's a good idea to be aware each time you do a repetition every repetition should be an exact duplicate of the one before it looks similar right? So if you put it down and it moves you need to reset okay, make sure you kind of forcing you want actively kind of force your knees outward towards your feet okay kind of like you here and then you feel like you're trying to spread the floor out with your feet that makes sense you're doing a great job there you go. Good great change back. Okay, okay, put it down. You have to try it one more time, okay? Just relax about the bar are you feeling good? Good. Okay, good work. One thing that she's doing it's very common to do and even more advanced lifters sometimes do this she's kind of yanking the bar before she goes she's she's getting down and she's coming off tension she's got a lot of slack in her system and you want to try to make everything as long as you can I'll just try to demonstrate quick um so what you want to try to do is you want to try to get everything as tight as you can in here like this you gotta pull yourself down makes you take that air in your stomach as we talked about earlier and then you're in position to just basically from here just trying to kind of throw your head back you're basically trying to throw your face back behind the bar point something so just point out another thing that mark just did so you'll notice he lined up and again there there's more than one way to skin the cat equal distant you want make sure in the middle of our uh is a side note if I could only do one barbell who's barbell one barbell exercise for the rest of my life it would be the deadlock it hits everything from the base of your skull down who works the interior by his tenants only thing you don't get off the pectoral muscles which I don't really need I don't use them for much so uh in any case I want I want to point out something show mark sorted out his shins were a few inches away okay? He came down and you'll notice again he didn't have his elbows there's no so that you shouldn't hear that when it when it gets lifted okay so I took the slack out and then what he did is he used his his back here's backs flat kind of pivoting off of the bottle he rolled it back you rolled it back into oh you guys you guys consider out sorry about that uh he pulled it back with his with his lattes and then kept the tension on and then went up okay but the point being when the bar came off the ground it was touching missions and there's no slack in the mark shouldn't hear a lot of that when it comes up just let me just try it one more time just try not to bend your arms and leave your arms real we'll loose this one question for breathing yeah you had mentioned just kind of quickly about that so I breathe when I come up so you want to take aaron your stomach and have your stomach tight before you go and then as you go anytime you're any time you're putting out you know, exerting yourself you could breathe out at that point some some lifters like to hold their breath throughout the range of motion I don't really suggest that I'm gonna blow your head off be too much too much pressure pressure basically so if you're here yeah exactly boy and come down yourself right so you like holding if that like that right at the max exertion floor on this on the way from there good, beautiful, very good okay awesome job let's put that down I work here I wanna point out you've probably never even done that exercise we're not that specific so I want to point out a few things that they were really well done, so one of the things that you were very deliberate with is when you put the weight down you put the way down under control and so you'll when people get hurt it's because they are neglecting form and I have almost never ever been hurt lifting weights have been doing it since age sixteen because I pay attention to form and I again thinking that first foremost your goal is injury prevention and then far second place is performance improvement for most people almost everyone and even as the powerlifters like you get injured you're out for six months you reduced to zero your strongest, toughest guy in the world I actually took a pretty nice face plant with a thousand eighty five on my back and humble you very quickly I was unable to walk around for for a few weeks and it was just it was pretty brutal I mean I was determined to get to get back at it as quickly as I could but any any false move with a big weight like that and you could end up with a problem that's why it's so crucial that you focus alert, learn the right the right technique and you reinforce it over and over again so so when you when you picked up the way, sir? Here, right? So a couple things, we're here, I want to emphasize a couple of points we've already talked about, but it's not a, and they're different approaches, but just the approach that I think it's safest, because it's, depending on the strongest portion of your anatomy, you're hinging at the hip it's, not a like squatting in scooping motion. Okay, so, like, like mark said, you're here straight down, hinging back, closing that car door, right and then boom, and then here, see how tight that is before it ever comes off the floor and then you just coming straight up. If you have your feet, spread out, make sure you don't drop the plates on your feet. Thiss exercises great to build up here, but your hamstrings uh, your quads, obviously, your lower back is involved. Um, in sacramento there's a gym that's not too far from me where this female won't. She trains about twenty fitness athletes, you know, girls that get on stage and bikini and all that. And they always come to see maisie to work on exercise like this help build up their butt. So the exercise like this is really hamstrings their beauty, harmony, that that j lo booty way of about fifteen minutes I think maybe we should move on to something other accessible on this um thank you very much thank you grab the other animals stick it over here on the bench yeah and I think you actually know what we could leave this keep it like that make a simple let's use we have won this battle yeah there's the wine bottle for rolling things out well, look at the bench press an axis is a very misunderstood exercise because every guy on the planet like the pound his chest yeah things they bench basically guys are a bunch of assholes that's that's um that's the truth of it they always think they know how to do stuff so like I have kids I have a lot of people come into my gym they're all different ages but a lot of times it's like a high school kid coming in and they're like oh, I know howto benching like okay, so don't listen to the guy that benches eight fifty well I don't know what I'm talking about but they're they're so excited to get in there and do it and they just think they know how to do it I run into a lot of other guys that think ah that they know how to bench press even even see it like in running you see it in all walks of life where people just they take it for granted and they think they know how to do something because they they feel like it looks very simple and it does look pretty simple you're laying down your pressing the weight off your chest, but a lot of the techniques that are involved in bench press are very similar to the way that kelly was pointing out on how to stand actually one of kelly's presentations you know what? He's talking about the external rotation and kind of standing in this position uh he then put up a picture of me doing a nine pound bench press in the gym where my elbows were tucked in and he was saying you should type away mark bill bench presses so you're trying what you're trying to do just to simplify it justo break it down to its simplest form really just trying to keep your chest up we're trying to keep our shoulder blades back you wouldn't want to bench press like this with your arms like this because it's gonna put too much stress on your shoulders some people will say, oh, you know, I've been benched him like that for years and I'm fine, but what I'm telling you is you will run into a problem at some point if you if you bench with shitty mechanics that we're trying to do, we're just trying to take our shoulders from here, pull her chest up and that's good enough right there. You don't have to be in any crazy. Uh, yeah. You know, you sometimes see people really arch their body into these crazy positions. It's kind of unnecessary on dh it's more geared towards straight up power attention, right? So so that's just a point out or elaborate what mark just said so they're there paralytic competition, joseph crazy stuff look att tthe e the world champion female bench pressers in the lighter weight classes and the arches they have their feet are almost back by their heads. It's it's insane, but that's because they're trying to get the point of their chest is close to the bars possible, so they're only lowering and few inches. You don't need that to develop lots of functional strength and to be safe. All right, something that a lot of people don't realize with the bench press. Ah lot of people been taught the wrong way. They've been taught to bring their arms out here in this position and that's not what we're looking for are looking to have your elbows tucked in so there's less rotation on the shoulders again, the shoulders it's not a huge joint it could you can run into a lot of problems with it, so you want to make sure that you're pulling your elbows in toward your body but not exaggerating too much I'll demonstrate yes, well demo and I wanted to say also the bench persons and exercise that I always have voided because it gave me shoulder pain and it was because I didn't have the proper technique and I've had complete reconstructive shoulder surgery from doing stupid stuff like emma may just giving dave uh but doing really aggressive stuff in wrestling and when I actually started bench pressing after visiting super training like my shoulder health actually improved, which is wild and I'll explain some of the things I did but let's look at something hurts it's usually weak yeah, exactly so let's look at uh let's let's look at the proper form. One of the things I like to do is try to develop a routine like to develop the same pattern on each thing that I do even with the dead lift with the bench press kind of laid down the same way and things start to become very routine for you know you see it in the n b a you see the guy dribble the basketball, he points up to his homey spends it a couple more times and shoots the ball and makes it and they've asked some of these high level free throw shooters you know, you know, why are you doing that with the ball will say, well, I'm just trying to feel the weight and you figure these guys have been playing for thirty plus years why they need to do that the same thing here same thing with any of these exercise that you do you want to develop a routine so you don't hurt yourself so you become very familiar with what you're about to do. The first thing I like to do on a bench press like you just lay down completely flat again kind of putting myself in a crappy position so just lay totally flat again this would be the worst way to bench press with my arms all the way up here you almost punched him in the face appreciate this's a position of strength so exactly so what I'm gonna do from here we gotta kind of just want to point out a few things mark where is your where's? Your eye line relative to the bar when you lay down the barbells rate in front of my eyeballs and my head is close to being kind of off the bench at this point now what I'm going to do, I'm grabbing the bar making sure I grabbed the bar evenly there's rings on the bar you can grab those you could go thumb away from the smooth part of the bar you could even grab closer to the smooth part of the bar just make sure your hands are even whatever way you need to do that you want to squeeze the bar firmly and what you're going to do from here is going to touch your shoulder blades down towards you but so everybody kind of see what I did there just basically pick myself up and pulled my shoulder blades in now my chest is up and now we're gonna do is going to kind of pull the way out of the rack on the way down you want to try to bend the bar this way for a lot of people are benching up in here that's not we're looking for tell you damage your shoulders and your pecs that's going to hurt a lot of stuff so we're looking for us to bend the bar this way we're squeezing the bar firmly bring in the bar down into position here just about to what would you say at the top of the solar player right right around the sternum area yes solar plexus and then from here we're going to push the bar up we're actually gonna try to spread the bar apart they were trying to bring our hands apart this way so again you're going to tuck the elbows in you're trying to bend the bar on the way down on the way up trying to throw your arms out and spread the bar apartment so now you might be asking why on earth would tim farriss to a handoff tomorrow bell that makes no sense at all so I would never recommend bench pressing by yourself for safety reasons. Number one number two if you are getting into position and you have this beautiful position with your shoulders tucked back beneath your body and you have to reach up what happens you lose the whole thing. You lose that entire protective position that's why you have someone handed off someone you trust, right? Uh, so just we're gonna bring some people up and do this a few points that's uh, that I want to point out. So when you when you actually get the bar it's very important have a ritual now rituals, I just wanna talk about this for a second, whether it's, powerlifting, whether it's writing whether it's sales pitch, whether it's performance speaking engagement you want to apply your decision making on ly to the things your creativity or decision making on ly to the places where you have the greatest benefit in doing so for instance having to sit there and choose among the hundred different types of toilet paper at safeway not a good use of your decision making and there is something called decision fatigue. We only have a certain number of hip points you can expend on decisions don't waste it on figuring out how you're gonna approach the barbell to do dead lift each time you watch mark apart first dad left watch some footage every time it's the same with steps which handy puts on first all identical all right so when you come down make sure you don't smack your head lineouts I'd like to do the same thing that mark says which is getting getting the top my head align with the back of the bench here making sure my head is underneath first thing I'll do is grab here and again mark mark this is this is a lot of it's from market certainly correct me if I'm wrong first thing I'll do is pull a little bit so I can talk my shoulders underneath and then from here what I like to do and this is this is a function of your bio mechanics this ring right here I put my ring finger on these two smooth parts of the bar just so I know that I have them equal distant and then I'm going to do the hand off myself but once you have the bar out if somebody handed off what I like to do because I was afraid of injuring myself number one my legs aren't loosey goosey okay I'm pressing into the floor so that you feel yeah exactly no seriously you see guys who are bench pressing I mean like scott mendelson is another guy I know benches thousand plus pounds and he tore his quad bench pressing because he had that much money every legs into it for sure but keep your your quads tight almost like you're doing a squat but your ass does not come off now from here what what I would do again you're keeping your elbows in and when I lowered it down I got into the habit of pausing here for a second and then coming up on dh that is because if I get caught up in the arms race of trying to put on as much weight as possible that's when you see guys going yeah and doing this kind of shit pardon my language and then people get injured so like the gym in the gym is not the place to express your ego or validate yourself it's the place where you get stronger it's about your improvement doesn't matter what anyone says doing so who wants to try us out anyone yeah all rights permanent very great perfect ok so mark that you uh thats the first thing we're gonna do we're gonna lay down flat so we know what that feels like you got a good idea what that feels like okay now grab the bar makes your hands or even they feel even look even right okay so now let's go pick our shoulder blades up try to talk him down there you go it's a greatjob let's just bring your feet back underneath you just a little bit more just like right there there you go let's just try to keep your sternum and your chest up and now go ahead and just a little boost out of there. Okay, make sure just relax your arm so that your arms are they going to go okay, now bring the weight down slowly here you go and push it back up let's try a few of them make sure. Okay, now what you're gonna notice is going to do one more there's gonna be a little bit of a natural arch push towards your eyes just a little bit a little bit of a national arts to her bench press each person is different she's very thin he has pretty long arms has got a long distance to travel so she's not gonna bench in a total straight line some athletes can do it. Some guys are bigger, some people are thicker and they can bench in a straight line but for most most ofyou and most other athletes going to see them bench with a little bit of arc that's going to help you to lock the weight out as you get to the top of the bench press it again we'll do it again the second no, you actually want it? That was great job. Thank you so on I want to point out one thing also so if I were to punch mark which would be very unnamed early but if I were to punch mark I'm not gonna punch him like this I'm gonna punch him like this now what? The point of making it? If you're if the weight is on the top, your hand here and it's played back like that it's going to be you're gonna be transferring less power to the bar if you want to have the weight over your form to the extent possible. And again that's why you want to try to squeeze the bar if he just shakes my hand? Normal, you can see there's not a whole lot of tent in a little bit of tension in here, but if he squeezed it real hard, you see all the tension go all the way through his shoulder all the way into his neck again, back to some of the stuff that kelly was saying about kind of upstream and downstream. Squeeze that bar tightly there's some pretty cool demonstrations also just tio to express how important that tension is. Uh, like tight, tight, tight here qualifers yelling that, uh, someone is about to lift because you don't want to relax and then go down, relax and then drop the weight. Uh, if you were to do let's, say a one one armed press with a dumb bell kettle bell anything and keep this hand you're the hand you are not using really lose you'll get one result and then you squeeze this hand as hard as you can you'll see people improve ten twenty percent and the amount that they can press with the other hand all right who want let's get one more anybody else want try this yeah come on up bottom of the bench press ends up kind of putting your shoulder in a compromising position so that's again why some of these techniques and form is so critical all right okay the same thing to you know go to the steps in your head let's get those shoulders positioned there you go. You know the job hands or even make sure keeping those legs tight here you go all right, okay. All right yeah there you go as you come up try to spread the bar apart like moving a little faster and that you got more opinions and that you get it you know? Okay. Excellent. And so that tension that we're talking about with the group on the bar also placed the legs so if if you relax your quads when you're benching you relax your grip when you're benching you will lose strength and not only that it'll compromise your safety uh and one thing I would say which is very anti powerlifting training and a lot of ways I know I know this is when we get in a fight which is why I'm glad that I have best fest frisky feet but the is that you can if you cannot perform the movement slowly, you shouldn't perform it quickly. Okay, this will just be me and you should walk before you run. You should walk before you run. And not only that, but if you, for instance, until you are absolutely producing a carbon copy of the technique, every repetition let's see did five seconds down, five seconds up boom! You will not injure yourself if you remove the momentum that way, you'll have to use lighter weights and there's no harm in taking an extra two months to get to the point where then you're handling have your ways. Uh, so let's. See, I guess we have slingshot. We have the slingshot let's. Look at the slingshot. So this is this is a tool. I want to look at some of the gear so we have weight belts. People are accustomed to that's intra abdominal pressure. A lot of people have seen it wraps on the needs that are. A lot of people have seen it wrist wraps so wrist wraps. In addition. So I'll let you demonstrate. This is this is this is another piece of gear is one of the world's top bench presses that the mark developed so let's explain what this is this is this is a product that I developed I got injured over the years you know several times trying to push the envelope there are going to be injuries you know whether you're playing pro football basketball whatever it is you're pushing the envelope for a long period of time such as I have you are going to run into issues here and there and so I kind of just thought to myself how can I make a product that would allow me to kind of train through some of these injuries and I developed this product about about two years ago it's called the slingshot and what it does I kind of mentioned that in the bottom of the bench press your shoulders in the most compromising position this elastic material stretches over your body and helps protect you in that bottom position on top of that it's also cuing you because this is wrapped around your arms it's also cuing you to stay in proper alignment during the bench press so we could have you come on up here and she's gonna demonstrate a couple of push ups it works for push ups dips and bench press slide it up it goes it goes right up kind of over the bicep bits like that and she could wear one that was even a little bit smaller than that but that's the only size that got with me so go ahead and uh try to do a couple push ups don't mind yeah there we go. So now just go ahead and just try to bring your elbows in a little bit more underneath your body more there we go good very good. Thank you very much great perfect yeah and so I just want I want to point out one of the uh one of the applications of this so for instance if people want to get really good at proper pullup form well sometimes you're starting off like I can't even do a body weight pull up how am I going to do an added weight pull up right and so they're different machines you can use bands you can tie things to your legs but it's quite a production alright and certainly gonna lat pull down so what for pressing movements for pulling movements for any movements you need to repeat the proper technique to make that in grand so for instance if you're not able to do a whole hell of a lot of push ups you could do the same thing but my sleeves may get in the way here but you can apply this and then you can add the repetitions so you're able teo ingrained the proper technique all right, so somebody used a little bit of weight with this would you mind coming up in the back there? Do you have any idea how much you can bench press how much you bench way? One thirty eight so I would think around one fifty okay what's this have you put it on put it up over the arms to a push up with it first just get used to the material okay, well you're going to today, buddy welcome to hell that's right time to get swole okay, you good feels good cool helps take some stress off shoulders so let's just have a little practice when I was a proper technique first let's uh let's actually take that off first we'll put it on when you're actually performance mode but let's let's make sure we have the proper technique so I kick those feet underneath it in pencil but there we go. Okay, so equal good as you're taking the weight out try to pull the weight out of the rack here you go. Bend the bar on the way down touch your sternum very good and elbows out on the way up to trouble with time bring the bar a little bit lower getting more towards your hips because you want your really want to find the most position you're most comfortable position of strength you guys kind of see, you know paused here the bottom position the barbells lined up with his wrist and his elbow that's exactly right okay, let's do one more just how much weight do we have here? Load up a couple hundred pound it so no one more time only put a little bit more pressure down with your feet. So you have more tension? Your quads, right? Yeah. Okay. Good let's. Uh, let's. Throw a forty five on there and see what happens. Yeah, all right. Now do we wantto slingshot now? Yeah. Throw that on there. Okay. Let's, let's. Get, uh, let's, get you up and put that on. So, yeah. So simple. So it's. So for power lifting their also there's raw, which would be using less gear. There's like single ply, double ply people were bench shirt. I have a lot of different types of year, different competitions. All right, so make sure equal distance your elbows out a little bit. They go like that? Yes, to get a top. And you tell me when you're ready when you're for miss, ready to rock and roll. Get your shoulders back. Okay? You got me. They have down here more. You're gonna feel a little different at first. Okay. Here you go. Yeah, easy. Hey. Hey. All right, one more time. There you go. Good. Chest out, count. Excellent. See, I was kind of popping them out of the bottom. Just help take some of that stress off it's, just another tool. But you guys should be aware there's many tools like this he mentioned earlier. You have weightlifting belt, you have wrist wraps. Any of those things that you can utilize to allow you to lift, say for a lot of handle more wait for more reps. More sets just allows a little more work, but safer. Yeah, I don't know what, uh, one more mush. If we have it out here, I can actually just explain it. So chains that's when I add the right note. So we had our little buckets over here. Actually, probably way could explain exactly how this works. So you don't need a lot of money at all to get very, very strong. You get very strong without anything. Convicts do it all the time, just by problem. Yeah, two legs, squad, one leg squat. You know, push up to handstand. Push up the one armed handstand push ups way, get chains on dh marks certainly doing your job explaining this isn't really long. Uh, but, you know, I'm actually going to simply explain chains. These air changed. Alright, on dh if you take chains and you were to let's say you tend to do that side of the plates are in between, right, right, yeah, norm, normally it's ah, normally well in a dead lift that storm on the inside doesn't stand on yeah that's true that's true because you would have these chains draped over chains of equal way kind of length like this here's the bar what does that mean where can you lift the least wait you can lift the least wait the closer you are to the ground right at the top you can lift more weight so what happens is as you pull the chain off the ground maur chain is being supported by you and not the floor and so you're actually lifting incrementally more weight as you get higher into your strongest might be two hundred pounds and top and a hundred pounds the bottom and there are other ways you can go about it like I guess it's what elite f t s right lead f t s rogue fitness dot com they sell bands and they sell changed a band and they helped to accommodate resistance teaching your body to accelerate teaching your body to move faster but again you know you should learn to walk for you before you before you got sprint for you uh and in terms of training protocols we can get that in a minute how are you doing on time oh damn were getting their ways to this yeah let's see if any questions from the audience that we could do internet a cz well but any live questions anybody else yes, mike what if you're starting from not even being able to do a push up like where would you start if you feel like you really want to improve upon your strength that you're not starting from a very some of some of the things that you could do would be to strengthen all the muscles that are involved in a push up it's actually the way that I trained I don't just always bench press I try to train all the muscles that are involved in bench pressing so if you struggle with a push up something like do you struggle with push ups? Well why don't you come up here and we'll have you try one on because that's exactly what this is for it can keep you keep you from doing lady push ups I mean uh the struggle it push ups hey, we all struggle with something I know tim and that's that's been a major struggle of mine no other way so just go ahead and go down and push up now same rules apply as the bench press so I keep your body tight quads tight and so forth look like you got plenty of strength to push. Okay, push your elbows outward a little bit there you go. Come up uh what what what what good good try one more and see we can squeeze one more go push up very well so over a period of time, you'll be able to do a little little bit ofwork like that. You might want to try tio uh, you know, basically do a push up something like this, uh, you're here this way, your body's not totally horizontal, so that way he'll take a little bit of stress off, but the girl push up thing, you know, where you're on your knees, doesn't really help equate over. Yeah, doesn't really help equate over to, um, regular push up. You could do something like planks. Are you familiar with planks? You could do planks, and you would actually want to do those weight in some way have somebody hope. Well, just holding yourself up straight would be great for a push up, but also just on the forearms as well. And have somebody put a little bit of weight on your back and because I think you need that I'm gonna let you keep it for you. Yeah. And I have a couple more for some of you guys also have a magazine called power magazines, the on ly strength magazine in the world. And I have copies for every everybody. All right, thank you. Continue it so well, well refer back to strength many, many times, but maybe we could jump into q and a sure, would you like to go about this? We just have a couple of minutes left. We're actually a little bit over time, but that's cool because he was our amazing we can take another question for mark and then wrap it with that and then go into our weii did have a question here stick around, folks will be doing plenty cute. All right? My question is is in another avenue within this because I'm here because I want to work on getting a lot of this off my body and I have it so deeply tied this size is so deeply tied to my identity and who I feel that I am is a person. So when I think about letting go of that and changing who I am and then I see a guy who also has his size tied to who he is as a person and I think about having that in a healthy way, I was wondering how how you feel strength ties into who you became as a man. Ah, you basically but t answer that question for yourself to make improvements on yourself. You got to just kind of realize it's one step at a time uh, one point when he first met me, I was about three hundred thirty pounds, two hundred sixty pounds now I've lost a lot of weight, I realize that you know, without your health, you're strength can be compromised. I'm all strength, that's, that's what my life is about that's what I'm passionate about, and I try not to let anything interfere with it, and in that case, it was myself that was interfering with I was just trying to get myself bigger and bigger so I could be stronger and stronger to a certain point. I no longer work for me, but we need to just realize, it's, just one step at a time. If you're on a diet, you're one meal away from being in the diet and your one meal away from being back out of it. So if you were back out of it, don't you know don't get down on yourself don't really like I don't think you're a bomb or whatever just get try to get back into that and, uh and keep keep yourself going, keep yourself motivated don't let, uh, negative, I call it negative thought viruses don't let those things grow inside your body. You'll have people say, I'm an you're always gonna be bigger, you'll be this, you'd be that don't listen any that stuffs all b s you can do it, just take it one step at a time another day, another question well, my question is have okay if you're have hyper like flexibility and my shoulders and on my elbows and so when I'm doing a push up like I have the strength but then like I get all wolf key and like like bend in half so you have any suggestions for help? It sounds like you're looking for free slingshots ah a lot of that has to do with the kind of stability and and strength over a period of time uh have you been working? I've been doing yoga for two years and part we open up our chest I mean like I come like and so as part of that that's good for yoga but then when I'm like doing strength exercises sometime it's tonto barb lf you like chatter rhonda push ups fine, right? But it's just trying to do the normal ones it's just really do you do weight lifting exercises to do this kind of stuff that you're gonna have to get into to make to make changes you know, for any of you out there, you know whatever you're struggling with or whatever it is that's uh, that's kind of in your way you're going to need to make some changes in your life so you can kind of overcome these things, so for you it sounds like you're already good at being flexible and you're already good at the yoga stuff probably a good time to start to implement some strength training and that were also just knowing a lot live in san francisco know a lot of yoga people in very high level at a point you need to also have the strength to really excel past plateau is that you have in yoga if you really want exploit your full potential and a ce far is weight training goes on we'll talk about protocol is a little bit in just a minute we'll get a q and a but uh if you're working on the same machine which with a fixed plan of emotional straight up and down you're not going to have it will not force you to develop stabilizing muscles that allow you to not go all loosey goosey alright so a great way to develop that in my experience is using a moderate wait could be let's just say I'll use oppressing movement doesn't have to just be oppressing movement but if you were to do let's say relatively little bill there yeah it's also yes but any sort of dumb bell or any sort of kettle bell movement would be would be very good for uses tio dio to implement so I'm not gonna teach like crazy capable technique or anything like that but I mean if you were using a kettle bell I'll bring this over all right? This is twenty five pound or I'll just demonstrating you'll notice like twenty five pounds I'm treating that asli one hundred twenty five caliber, which I also have but right so if you have twenty five pound kettlebell right here I'm sort of going like back then come to a clean I'm not going to spend a lot of time here but one doing one arm at a time and then from here await that you can use so that you could do it nice and slowly up to here if you if you can't walk with the weight overhead comfortably for like thirty seconds, you shouldn't be pressing it as a general rule if you're starting all right and then come down front you're not using momentum right boom even though that's not a heavyweight for him he could still get a really good workout way strength is not always associated with moving these huge masses yeah, exactly and then you know then you can do all sorts of stuff, but the point being you want teo use the weight under control that challenges you enough to create a growth adaptation right? A strength adaptation you don't need any more do it under control and by doing things an extremely slow motion aiken travel I could have a backpack I got a couple books through the backpack I could get a full workout with a backpack full of books and you know not strong is this guy but I'm decently strong for, like, a civilian non power lifter is a power from the gods get laughed out of gym, but strong for a woman. In any case, you can always hear stronger it's. Surprisingly easy. Uh, but I would say that very slow, unilateral, meaning one side exercise would be a very good place to start.