Aggressively Average Lifts

Bigger Back. Bigger Squat.

Most people think squats are limited by their legs.

They're not.

At some point, your ability to stay upright becomes the limiting factor.

A stronger rack position gives your legs something solid to drive against.

A stronger upper back resists rounding.

Stronger lats connect the bar to your torso and stop force leaking through the lift.

That's why improving your rack position often improves your squat without making your legs any stronger.

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Your Start Is Costing You Kilos

Most lifters try to fix the pull after the bar leaves the floor.

Too late.

Your start decides the positions you get for the rest of the lift.

Feet out opens the hips.
Knees out clears space for the bar.
Feet back in lets you drive longer through the legs.

Now the bar stays closer, the pull gets cleaner, and the lift gets stronger.

Small setup changes.
Big difference in kilos.

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Attack Under the Bar

Kai actually does a lot right here.

The clean catch is smooth, and the lift is close.

The difference comes after that.

There's some leg drive left on the table in the second pull; the arms don't do enough to push him under the jerk, and the back foot gives up the position.

Karlos is a great example of how all the small pieces work together.

The legs keep driving, the arms stay involved under the bar, and the split position stays strong from start to finish.

No single change is massive.

But when all of them improve together, the lift starts looking completely different.

DM "LIFT" if you want help fixing yours.

You’re Wasting Your Reps

You’re not just doing reps.

You’re building habits.

Every time you train, you’re either reinforcing the position you want —
or the one that keeps making you miss.

That’s why isolated work matters.

If the position doesn’t match your full lift, it won’t transfer.

If you’re fixing a problem, you stay on the problem —
not chase a feeling or a stimulus.

Train with intent.

Fix the reason you’re there.

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Positions Make the Lift

close here.
But the positions don’t hold.

He starts behind the bar, pressure shifts, and once that happens the bar gets sent forward and the arms take over.

From there, it’s just reacting to the lift instead of controlling it.

Karlos keeps it simple.
Over the bar, pressure stays centred, and the pull doesn’t change.

The arms don’t try to do more — they just transfer the force.

Nothing big, just everything in the right place.

That’s the difference.

DM “LIFT” if you want help fixing yours.

Hold Your Positions

Justin does a lot right here.
The extension is there, and the lift is close.

The difference is consistency through the pull.

The start is a bit cramped, the catch could be stronger, and the arms keep changing as the bar comes up. That’s where the control starts to go.

Friedrich keeps it simple.
Good start position, strong catch, and the arms stay consistently bent the whole way.

Nothing changes — and that’s the point.

Better lifts don’t come from doing more.
They come from changing less.

Check out his lifting here:
and the gym:

DM “LIFT” if you want help fixing yours.

Stop Losing Jerks in the Dip

You think you’re missing the catch.

You’re not.

You’re losing the lift in the dip.

If your pressure shifts, your centre moves — and the bar follows it every time.

What you should feel:
Even pressure through both feet
Knees forward in the dip
Bar staying stacked over your centre

If you feel your weight shift back, the lift is already off line.

That’s why jerks feel inconsistent.

Fix the dip, and the catch starts working.

DM “LIFT” for coaching.

Lats Set The Pull

does a lot right here.
Good positions, good use of the back, and the lift is close.

The difference is how much the lats are doing through the pull.

When the lats stay on, the bar stays close, the positions hold, and the lift feels controlled the whole way.

When they switch off, even slightly, you end up having to correct things later.

Ara keeps it simple.
Lats engaged, tension set early, and everything stays controlled from floor to finish.

Same lift.
Different level of control.

DM “LIFT” if you want help fixing yours.

Drive Up, Not Forward

does a lot right early.
Good positions, stays over the bar, uses the legs well through the hang.

But at the top, the direction changes.

Instead of finishing straight up, the hips send the bar forward — and once that happens, the lift becomes harder to control overhead.

The sn**ch isn’t about throwing the bar.
It’s about where you send it.

Jingbiao keeps it simple.
Patient over the bar, legs driving the lift, and everything finishes vertically.

Same movement.
Different direction.

DM “LIFT” if you want help fixing yours.

I still lift occasionally