The Big 3

Dead-lift, Squat, Bench Press.

The big three exercises that most everyone uses in their sports training. Are you training to get stronger, and more explosive? Or are you training to be a power-lifter or bodybuilder instead of preparing for your sport. People get it mixed up, it’s not the guy who has the highest bench or squat that is the best on the field.

Your not training to set World Records in the weight room, your training to put the ball in the endzone, your training to sack the Quarterback, your training to out jump your opponent, your training to outrun your opponent, your training to run over your opponent.

And by running over, I literally mean running over—->

Athletes need to get stronger and more explosive. Using a variety of a push/pull/and squat exercise will help you achieve just that.

Create your own Big 3

1.) Dead-lift – Be sure that you are able to perform this with picture perfect form or you will not reap the benefits and risk injury. When you are deadlifting, I recommend using a trap bar with handles or elevating the bar to shin height. If you absolutely have to use a straight bar, try dropping the bar after each concentric rep to cut out the eccentric part of the lift. Use a submaximal weight when doing this so that you can focus on being explosive and using proper form.

2.) Squat- Just like the dead lift, be sure to perform this correctly, with picture perfect form. When you do it correctly, you will get the benefits and reduce the risk of injury. Your squat doesn’t have to always be a barbell squat, as a matter of fact it would be better for you to mix it up. Using kettlebells, dumbbells, and landmine squats are all great as well. If you are feeling pain in your shoulders, elbows, and wrists try doing any of those previous squat variations, as well as using a safety bar. Also try to use single leg and pistol squats.

3. Bench Press Of course, everyone’s favorite exercise. First question anyone asks when they are talking about the gym is “Hey, how much do you bench?” Well from experience I don’t think it is a good exercise to pound into an athlete. Athletes are always coming down with shoulder problems, as I was one of them. Shoulder pre-hab is a must before benching because it is important to keep your shoulders healthy for sports. Try doing board presses, fat bars, floor presses, and using a variety of push ups and chest exercises from my last article.

Remember, it’s good to have high numbers in all your lifts, but it’s even better when you can have it translate to the playing field. Train for your sport, train to play better on the field, not to have the highest big 3 total.

.OUTWORK.