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A Guide to Applying DNS/PRI Principles to Powerlifting (Part 3: Deadlift)

A Guide to Applying DNS/PRI Principles to Powerlifting (Part 3: Deadlift)

If you haven’t already seen Part 1 and Part 2 to this series, I strongly recommend reading that first as it lays down the groundwork for what we are diving into here. Today’s installment in the PRI/DNS to Powerlifting series will focus in on the deadlift. Before we dive in, I just wanted to make a quick note on this article series: I am making this series to help lifters and coaches understand how to use these trains of thought as tools and some scenarios where it might be helpful. It is by no means the only tool that you should have in your toolbox. PRI and DNS don’t solve every problem that you’ll encounter in powerlifting, but they can be a good starting point to work from. As much as I’d like knowing how to do powerlifting and these modalities together to be the silver bullet to perfect, efficient movement and absolute injury prevention, they aren’t that, and if they were… I’d probably be a lot richer by now. That being said, let’s get down to business. Today’s article will be broken down into 2 main sections: Addressing the positions of the deadlift, particularly in the setup, Transferring the foundation you lay with the set up into an efficient deadlift Part 1: Set Up For Success Not wanting to make this article a deadlift tutorial, let’s assume if you’re reading this article, you have some experience deadlifting and understand some basic principles like bracing, a hip hinge, and working to shorten the range of motion effectively while playing to your leverages. The most common “error” that we see in...
A Guide to Applying DNS/PRI Principles to Powerlifting (Part 2: Bench Press)

A Guide to Applying DNS/PRI Principles to Powerlifting (Part 2: Bench Press)

If you’re a trainer: As with the hips, respect the structure, build a good foundation/alignment, and generally things will fall into place with more complex skills, Train the sagittal plane and restore a “neutral” thoracic spine curvature and ribcage position before dealing with any rotation or left to right asymmetries, If there is an asymmetry, some transverse plane work with a right rotation bias is a great progression once the sagittal plane has been taken care of Favoring some right ribcage/thoracic rotation with a neutral or even left rotated pelvis in other aspects of the training can be useful in restoring balance and improving performance.   If you’re a powerlifter/meathead/just want to lift without feeling like your body is going to fall apart: Bracing is good, but if you can’t get into a good spine/ribcage/pelvis position, you’re leaving some of that brace on the table, Rounding your shoulders isn’t inherently bad, in fact, it can make for an excellent recovery position from regular powerlifting training, Some asymmetrical work for the shoulders can be useful in balancing out your bench press and making it symmetrical. More specifically, creating more right rotation in your warmups may help to balance things out.     If you haven’t already seen Part 1 to this series, I strongly recommend reading that first as it lays down the groundwork for what we are diving into here. Today’s installment in the PRI/DNS to Powerlifting series will focus in on the bench press. One of the central points with PRI is how the human body is asymmetrical. I’m sure you’ve seen people stand in line at the...
A Guide to Applying DNS/PRI Principles in Powerlifting (Part 1: Squat)

A Guide to Applying DNS/PRI Principles in Powerlifting (Part 1: Squat)

TL:DR Version If you’re a trainer: As always, respect the structure, build a good foundation/alignment, and generally things will fall into place with more complex skills, If you don’t already, work on some frontal/transverse plane control work through the trunk/hips… Favoring left hip rotation via left hamstrings and adductors/right glute max in your supplemental work can be a very useful tweak to otherwise symmetrical training If you’re a powerlifter: As much as you think you might be bracing, you can probably do a better job by getting some of the deeper “core” muscle to work in sync with the rest of them by creating better IAP, Asymmetry exists within your body and as such, training symmetrically all the time might not be the best course of action, especially with your accessories. Some of your lower body accessory work and/or warmups should be asymmetrical to counteract this, Instead of mindlessly stretching as a warmup, address the problem head on with some of these asymmetrical exercises I showed above. They’ll not only feel good and get you better warmed up than foam rolling, but they’ll also help you move better and more efficiently. More efficiency=more weight lifted. Hard to argue with that.     For anyone who has trained with me for powerlifting in person over the last couple years, you’ll know that I draw a lot of the stuff that I do outside of the standard exercise programming (percentages, block structure, etc) from the Postural Restoration Institute (PRI) and Dynamic Muscular Stabilization (DNS). These are both systems which focus around the role of the diaphragm, and breathing’s impact on movement...
The Foolproof Diet

The Foolproof Diet

Discalimer: I am not a medical doctor. If you have a pre-existing medical condition pertaining to your diet and health, consult a doctor prior to attempting the steps outlined in this article.  Hours upon hours spent in the gym on cardio, weight lifting, aerobics, etc. and yet still no weight loss! Sound familiar? While exercise is an important part to the weight loss journey, many forget to properly account for the diet side of things. The latter amounts for 60+% of any body composition related goals and the success therein.   Before we get into the method, let’s set down a couple ground rules that will maximize how well this works for you. Be honest with yourself – if you snack on nuts, for example, during the day and don’t count them towards your caloric total because “it’s not that much”, or “it’s not a full meal”, you’re really just cheating yourself. Stay active – just because you are going to be eating less than normal doesn’t mean you can slack off at or outside of the gym. If you normally walk to work, and then you start driving everywhere instead, your daily burn will obviously be lower. Know how to be flexible – many times, I will see diets fail as a result of one small slip up that quickly snowballs. You went out for lunch and ate more food than usual… big deal! Eat less for the rest of the day; which brings me to my next point. USE COMMON SENSE. Eating a salad at some point during the week will not automatically void the rest of the food...