Tips & Tricks for Building Your Squat and Deadlift

We'll also cover the essentials of high-rep overhead pressing

In this newsletter, we’ll discuss some tips and tricks for building your squat and deadlift. We'll cover the essentials of high-rep overhead pressing, where to try group strength classes in person, and talk about 3 exercises to help you JUMP into a stronger squatting performance.

High Rep Overhead Press: Should You Do It? Pros & Cons Explained

I know some strength and conditioning coaches who don’t like to program high-rep overhead pressing because it’s too fatiguing and takes away from other training outcomes. However, it may have its time and place depending on the person.

So what is high rep overhead pressing? High-rep overhead pressing performs 12 or more reps in the overhead press. This means using between 40 to 60% of your 1 rep max.

In this article, we will go through everything you need to know about what high rep overhead pressing is and the pros and cons to help you decide whether it’s right for you!

Want To Try Group Strength Classes For Free?

If you’re tired of going it alone and want to add variety to your training, Orangetheory Fitness invites you to try your first group workout for free*

Why consider Orangetheory?

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Embark On Your Powerlifting Journey with Confidence

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5 Powerlifting Deadlift Programs: Get Stronger & Break Thru Plateaus

Are you looking to unlock the secrets of the ultimate deadlift? While no magic formula fits everyone, there are proven programs rooted in the solid principles of strength and muscle growth tailored for every level of lifter.

Understanding that each athlete has unique goals, commitments, and body responses, we've sifted through countless programs to bring you the crème de la crème. 

Read on to learn about 5 game-changing deadlift programs ranging from 8 to 12 weeks. Perfectly designed to weave into your existing regimen, they're your ticket to a deadlift game that's stronger, smarter, and more impressive than ever.

How to JUMP Into a Better Squat Max

fitness squat GIF by 8fit

A key aspect of strength training is building power and explosiveness through plyometrics. You can do jump training to help take your squat to the next level. 

Below are three exercises to try in your next workout for better results:

1) Seated Vertical Jump

The seated vertical jump is a plyometric exercise that involves the athlete sitting on a bench or box with knees bent at a 90-degree angle. The objective is to explosively jump out of this seated position, reaching for maximum height. 

This exercise is an excellent starting point for plyometric training, especially for individuals new to explosive movements. It helps develop lower body strength, quickness, and the ability to generate power from a static position. 

2) Standing Knee Tuck

The standing knee tuck is an intermediate-to-advanced jumping exercise that helps athletes prepare for more complex movements like box jumps. It involves explosively jumping into the air while bringing your knees towards your chest. 

This exercise enhances lower body power, coordination, and agility. It strengthens the core and hip flexors while promoting balance and control during explosive movements. The standing knee tuck is an excellent progression from seated vertical jumps.

3) Box Jumps

Box jumps are an advanced plyometric exercise where the athlete jumps onto an elevated platform or box, often with maximal effort and urgency. Box jumps are highly effective for increasing explosive strength, power, and vertical jump height. 

They challenge the neuromuscular system and improve coordination. This exercise is particularly beneficial for athletes looking to enhance their squat max and overall lower body performance.

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