Squeezing the crap out of the bar when benching works thanks to increased rotator cuff activation, better wrist positioning, and increased aggression.
- Squeezing the bar sends a signal to the rotator cuff – through a process called irradiation – to pack itself. This provides more stability to the shoulder joint, which is never a bad thing when you're trying to hoist heavy loads off your chest.
- Squeezing the bar can also help create a more beneficial wrist position. A neutral wrist can squeeze a bar much more effectively than a hyper-extended one.
- One additional benefit of squeezing may lie simply in decreasing fear and inhibition and increasing aggression. Often the value of a cue is to shift your focus to something more important. For example, you might be nervous about trying a huge weight. Focusing on squeezing the bar shifts your attention away from that fear. It's a bit like squeezing a tennis ball if you have to go through some type of uncomfortable procedure without anesthesia.
related posts
A Strongman's Guide to Shoulder Health
Love lifting heavy? Then you either have some shoulder issues or you soon will. Follow these 5 steps to get them healthy and keep them healthy.
Tip: The 2/1 Technique, Leg Press
With the 2/1 technique, you lift the weight using two limbs and lower the weight with one limb. Here's how it looks.
The HFT Handbook
Ramp up the training to ramp up the gains. Here’s how to turn up the frequency without getting burnt out.
Five Reasons You're Still Skinny
Listen up, Twiggy. Drop the Bruce Lee comic book you're reading and pull up a chair. You're about to get the skinny on gaining muscle.