StrongFirst Barbell Fundamentals

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StrongFirst Barbell Fundamentals

Legendary coach Louie Simmons told Pavel: “You have reverse engineered what my strongest guys do naturally.”
Whether you are an ordinary person ready to carry yourself with self-respect, a platform veteran hungry for new PRs, or an athlete seeking an edge in his or her sport, StrongFirst has got your back.
In the StrongFirst Barbell Fundamentals Course you will learn:
The skills and subtleties of the three powerlifts:
DEADLIFT (sumo and conventional)—the #1 test and developer of strength, bar none
BENCH PRESS—love it or hate it, no other move builds the upper body strength this fast
BACK SQUAT—if you are after more muscle mass than your body has the right to carry

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If you choose to go old school, press and squat alternatives:
MILITARY PRESS—for those who refuse to get strong lying down
BRIDGE FLOOR PRESS—a favorite of old-time strongmen and wrestlers, it is a bench press with no bench
ZERCHER SQUAT—quick to learn and easy on the joints, it is “the squat for the people”
How to develop rock hard abs without direct exercises—by recruiting them during every lift.
Two highly reliable training plans combining Russian science with American ingenuity that will keep a beginner or intermediate lifter getting stronger and stronger…
There is “strong” and then there is “barbell strong.”
Module 1: Intro, Expectations, and Safety
Not the same old yada-yada. Watch this or else.
Module 2: Joint Mobility, Warm-Up, and Breathing
We called it a “warm-up” just because you are used to the term. It is much more than that. We “make your joints bend easier” to take the brakes off your strength.
Module 3: Foundations for the Barbell Course
Open your hips for effortless squats… Stretch your chest and shoulders for confident presses… Grip the bar like a pro and press more… Fine-tune your squats and deadlifts with “the StrongFirst clock.”

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Module 4: Back Squat
Done right, the back squat is a builder with no equals. Done wrong, it can wreck you for good.
Our instruction is obsessively precise.
Module 5: Zercher Squat
The ultimate “squat for the people!” Simple technique. No strain on the wrists, shoulders, or elbows. No need for a rack or a spotter. A great carryover to sports and other lifts.
Module 6: Military Press
A classic that ought to be treated right. Others will show you how to press strict and weak—or to put up a lot of weight sloppily. We press strict and strong, the way Soviet weightlifters did in the early 1960s
Module 7: Sumo Deadlift
The go-to total body strengthener for any athlete. Simple, safe, and as “functional” as an exercise can be.
A minimalist’s ultimate choice.
Module 8: Conventional Deadlift
Russians call it “the classic deadlift.” It is worlds apart from the sumo in leverage and personality.
Your body and your mind will prefer one or the other. Where the sumo is cold and clinical, the “classic” is pure rage.
Module 9: Bench Press
Our bench press is a total body lift.
Designed to lift the most amount of weight safely. To train a maximal number of muscles. And to deliver results faster than any other pressing exercise, barbell or not.
Module 10: Bridge Floor Press
An old school “bench press”—that requires no bench.
Train this great builder of strength and hypertrophy on its own—or use it as a powerful assistance exercise for the bench.
Module 11: Program Design
Russian science meets American ingenuity.
Two highly reliable plans that will keep a beginner or intermediate lifter getting stronger and stronger…

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