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The FitCast Video Database And 4 Exercises I Love To Do

April 1, 2009

You are only as good as your technique.  Some of your biggest gains come from your improvement in technique, especially when you first start lifting.  Technique is very similar to most parts of fitness in that it evolves as time goes on.  As we learn more about functional anatomy and more research is done, new recommendations for techniques follow.  Pay attention, it is important.

There is a great resource out there that provides video examples of a lot of different lifts.  The FitCast put together a video database and it can serve as a quick reference.

Here are 4 exercises that I love to do:

1.  Barbell Deadlift

2.  Barbell Front Squat to Box

3.  Back Squat to Box

4.  Palloff Press (Surprisingly difficult.)

3 Comments leave one →
  1. Alan permalink
    April 1, 2009 3:22 am

    What’s the benefits of the box squat compared to without? Would you recommend one over the other, or would you incorporate both into a program?

    • David permalink
      April 1, 2009 9:46 am

      Box squats involve more of your hip musculature, as far as I know.

      Matt, can you set up your blog so that the entire post shows up in the RSS? Currently I only get part of the post in Google Reader.

    • April 2, 2009 12:21 am

      Alan good question. I find that box squats help with getting consistent depth and proper technique for squatting. Squats should start at the hips and should be done in a “sitting back” type fashion. I believe that the box helps train your mind and body that way. It is also good because you get practice generating power from a pause (on the box), and not from the stretch shortening cycle at the bottom of a normal squat.

      As far as incorporating the different types of squats into your workouts, this is a good idea. However, I wouldn’t do back squats and box squats in the same phase unless you are doing some sort of variation, like speed squats or front squats. I think this is especially true if you are pressed for time. After you have done box squats for 4 weeks, go ahead and switch up to back squats. Either way, make sure that you are going for depth. Your hip bone should drop below your knee joint (below parallel).

      Check out this article on Top Ten Squat Tips from

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