Sal DiStefano

And the bent press was the technique that they used because they found this to be the best technique to lift the most weight. This was Eugene Sandow at one point was able to do close to 300 pounds with this lift at a body weight of 185 pounds. By the way, this is before... Forget steroids. This is before supplements. This is before creatine. This is before protein powders.

And the bent press was the technique that they used because they found this to be the best technique to lift the most weight. This was Eugene Sandow at one point was able to do close to 300 pounds with this lift at a body weight of 185 pounds. By the way, this is before... Forget steroids. This is before supplements. This is before creatine. This is before protein powders.

And the bent press was the technique that they used because they found this to be the best technique to lift the most weight. This was Eugene Sandow at one point was able to do close to 300 pounds with this lift at a body weight of 185 pounds. By the way, this is before... Forget steroids. This is before supplements. This is before creatine. This is before protein powders.

The quadratus lumborum is actually meant to be a very strong, very strong muscle. The problem is a lot of the back strengthening exercises use the QL in a stabilization sense, but not really directly loading it. It's like a deadlift. My QL is supporting the sides of my spine. But in a bent press, my QL has to hold on to my spine to prevent me from folding in half sideways.

The quadratus lumborum is actually meant to be a very strong, very strong muscle. The problem is a lot of the back strengthening exercises use the QL in a stabilization sense, but not really directly loading it. It's like a deadlift. My QL is supporting the sides of my spine. But in a bent press, my QL has to hold on to my spine to prevent me from folding in half sideways.

The quadratus lumborum is actually meant to be a very strong, very strong muscle. The problem is a lot of the back strengthening exercises use the QL in a stabilization sense, but not really directly loading it. It's like a deadlift. My QL is supporting the sides of my spine. But in a bent press, my QL has to hold on to my spine to prevent me from folding in half sideways.

And then the shoulder mobility with this. This is a crazy range of motion with the shoulder. You get strong in the bent press, you'll develop bulletproof shoulders and cannonball shoulders. One of the body parts that the old-time strongmen would develop very well was their delts.

And then the shoulder mobility with this. This is a crazy range of motion with the shoulder. You get strong in the bent press, you'll develop bulletproof shoulders and cannonball shoulders. One of the body parts that the old-time strongmen would develop very well was their delts.

And then the shoulder mobility with this. This is a crazy range of motion with the shoulder. You get strong in the bent press, you'll develop bulletproof shoulders and cannonball shoulders. One of the body parts that the old-time strongmen would develop very well was their delts.

If you go back and look at pictures of these guys, again, they weren't doing laterals and rear laterals, and they weren't even training for round delts, but it was just a side effect. They had bodybuilder-like delts because of this particular exercise. Most everything was vertical.

If you go back and look at pictures of these guys, again, they weren't doing laterals and rear laterals, and they weren't even training for round delts, but it was just a side effect. They had bodybuilder-like delts because of this particular exercise. Most everything was vertical.

If you go back and look at pictures of these guys, again, they weren't doing laterals and rear laterals, and they weren't even training for round delts, but it was just a side effect. They had bodybuilder-like delts because of this particular exercise. Most everything was vertical.

Totally. Next up is the snatch grip deadlift. So this, Olympic lifters will do this. They will do this because a lot of their lifts start in this position. Mm-hmm. And so literally it's a deadlift, but with a wide snatch grip. Really wide grip. And you're getting low. You're getting low into a squat in order to deadlift this. And so talk about range of motion.

Totally. Next up is the snatch grip deadlift. So this, Olympic lifters will do this. They will do this because a lot of their lifts start in this position. Mm-hmm. And so literally it's a deadlift, but with a wide snatch grip. Really wide grip. And you're getting low. You're getting low into a squat in order to deadlift this. And so talk about range of motion.

Totally. Next up is the snatch grip deadlift. So this, Olympic lifters will do this. They will do this because a lot of their lifts start in this position. Mm-hmm. And so literally it's a deadlift, but with a wide snatch grip. Really wide grip. And you're getting low. You're getting low into a squat in order to deadlift this. And so talk about range of motion.

This, I never trained this until I followed Map Strong. This is in Map Strong. And it had a huge carryover to my traditional deadlift because it started me in a lower position. And that wide grip, boy, the trap activation from this is just- Trap activation, lats getting there.

This, I never trained this until I followed Map Strong. This is in Map Strong. And it had a huge carryover to my traditional deadlift because it started me in a lower position. And that wide grip, boy, the trap activation from this is just- Trap activation, lats getting there.

This, I never trained this until I followed Map Strong. This is in Map Strong. And it had a huge carryover to my traditional deadlift because it started me in a lower position. And that wide grip, boy, the trap activation from this is just- Trap activation, lats getting there.

grip yeah oh rounded back lifting but uh yeah same kind of a value yep uh next is the pistol squat it's a one-legged squat now the what's required to do a pistol squat besides being strong because it's a one-legged squat is great ankle mobility because the knee does have to travel forward you have to be able to sit up nice and upright and the the other leg needs to be able to sit out straight in front of you as you squat down this is uh a martial arts squat a lot of martial artists

grip yeah oh rounded back lifting but uh yeah same kind of a value yep uh next is the pistol squat it's a one-legged squat now the what's required to do a pistol squat besides being strong because it's a one-legged squat is great ankle mobility because the knee does have to travel forward you have to be able to sit up nice and upright and the the other leg needs to be able to sit out straight in front of you as you squat down this is uh a martial arts squat a lot of martial artists