By Christopher Drummond
Team Staley Sponsored Athlete

If you haven't read part 1 (click here to read it now, if you haven't) just know that I'm a cheater. In the first article we discussed the general concept of maximizing your lifts by shortening your ROM, and then moved on to direct things you could implement on the deadlift. In this second installment we will move onto the squat and bench press.

Squats

Bar placement during a squat can seriously increase or decrease the distance a bar has to travel. A low bar placement on the traps will limit the ROM while also placing the bar right over your hips. Having the bar over the hips is the most efficient way to move maximum weight. This is easier said than done.

Placing the bar low on the traps requires the lifter to make some adjustments to their form.

Firstly, you will have to move your hands in and have your forearms perpendicular to the bar. Your arms are basically supporting the weight behind you. It's very similar to a behind the neck press. There is a price to pay for the added pounds that you will get from the low bar placement- it puts a lot of stress on the forearms and biceps. I've found that wearing elbow sleeves relieves much of the stress. Also, the federation that I compete in allows them to be worn during competition.

Let's now move on to foot position.

Much like the Sumo deadlift, the farther out you place your feet, the shorter the distance the bar has to travel. I take a stance that is just outside shoulder width. I also turn my feet out. This allows me to force my knees out as I descend into my squat. The wider than shoulder width stance accompanied by pushing my knees outward shortens the distance that I need to travel to get to the parallel squatting position.

Another technique that is used for the deadlift to shorten the ROM can also be used during the squat- pushing the hips through. As you ascend from the squat position, force the hips forward. The typical gym rat will usually try to finish their squat or deadlift by leaning back. This puts a ton of stress on the lower back as well as increase the distance that bar has to travel.

Bench Press

Now lets move on to my favorite lift, the bench press. I pride myself on the fact that I only have to move the bar a short distance when performing a competition bench press. The easiest way to decrease your ROM for the bench press is to build what I like to call the Buddha belly. Eat everything and anything that happens to cross your path and it will appear. Now for those of you that prefer to be able to see your feet, I have some other tips for you.

The arch is one of the best ways to decrease the ROM on a bench. I'm constantly working to get my arch bigger and bigger. My goal is to make my bench look as much like a decline bench press as I can. The way I achieve this is by moving my feet farther and farther back under my body. My goal is to get my feet as close to my head as possible.

When benching the only parts of my body that I want touching the bench are my traps and butt. In my federation, my feet have to be in contact with the floor at all times but they do not have to be flat on the floor. Therefore I push my feet back as far as I can get them and balance myself way up on my toes. It's a very very uncomfortable position but pushing big weight is not about comfort. If it's comfortable, you aren't tight enough.

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Hand position, again, can either increase or decrease ROM. As it pertains to the bench, a wider grip is preferred. In my federation the widest grip that can be taken is 81 centimeters. You can bet that I'm going to take my grip all the way out to the legal limit. Using a wide grip can be difficult to get used to. I've found that as you take your liftoff, roll the elbows in slightly will make the lift more comfortable. It will also make it easier to tuck the elbows on the way down. Speaking of liftoffs- when taking a liftoff, hold the bar at arm's length for a moment or so. The weight will compress the shoulder joint thus decreasing the distance the bar will have to travel. So, there you have it. Just a few strategies to help you cheat your way to some heavier weights on the bar. With any luck, you may find yourself reading some idiot's comment on one of your videos accusing you of being a cheater too.

About The Author

Christopher Drummond started lifting weights to enhance his wrestling performance in middle school at the age of 13. He continued lifting through high school and into college. As a college student he entered his first bodybuilding show and continued competing in bodybuilding for several years. Four years ago, Christopher switched gears and moved into power lifting. He trains using a modified Westside template. He started competing two years ago and since then has set records at the Local, State, and National/World levels. Currently, Christopher holds four Local, 6 State and 5 World records. He is currently training for the SPF World Championships in October.

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