Dan Winning Strength Coach

Should you roll the bar?

A few other points not mentioned in the Reel to consider;

👉 Rolling the bar and a successful lift requires TIMING; pull too soon and the bar is out in front of you, pull too late and the roll becomes redundant.

👉 Mis-timing the pull increases injury risk.

👉 Rolling the bar for Stretch-Reflex; you don’t need to roll the bar to benefit from SR. Drop into your pull position and pull, it takes practice; SR diminishes over the time spent in the stretch position but even that is 3-4s. Timing plays a role in this too but with far less of an injury risk with a stationary bar.

👉 As I mentioned; it CAN work for some, but only a small percentage of lifters. Typically Open weight giants who use it to get into their best position to pull.

Do you roll the bar when you Deadlift? 👇👇👇

“UP AND BACK”

This could be the cue that unlocks more weight on your Log Press and/or your Bench Press.

Up and back is the most efficient way to move the Log up into the most stable receive/lock out position.

Everything is stacked and stable at the mid-line so we need to get to that position as efficiently as we can.

Pressing directly up leaves the log out in front of you, slows down the press and leaves you off balance

📖Definition:
Potentiation; noun; the increase in the strength of nerve impulses along pathways which have been used previously, either short- or long-term.

👉We can use this at times when we notice a lack of strength, speed or drive in a movement.

👉Like I did here, I felt a lack of leg drive in the first attempt, so after the rest period I did a set of Depth Jumps; a quick reflex, plyometric movement to help channel a faster, more powerful extension on the push press.

🎉It worked.

👉Potentiation has many uses with a lot of different lifts or events. It doesn’t always have to be plyometric in nature; for example Heavy Supports on Squats, Bench Press or even Yoke.

👉If, at the start of your session, you’re feeling tired or lethargic, you can use movements like Box Jumps or sprints to help bring you up into a better start of readiness*

*sleep is top priority for readiness, you can’t expect a high readiness score after getting 4hrs sleep, 2 cans of Monster and completing a few jumps or sprints.