Deadlifts

Deadlifts are great for building overall strength, targeting muscles in your legs, back, and core. Here’s a step-by-step guide:

1. Starting Position:

• Stand with feet hip-width apart.
• Place the barbell over the middle of your feet.
• Bend at the hips and knees to lower your body to the bar.
• Grip the bar with both hands, either overhand or mixed grip.
• Keep your back flat, chest up, and shoulders slightly in front of the bar.

2. Lifting Phase:

• Engage your core and push through your heels.
• Extend your hips and knees simultaneously to lift the bar.
• Keep the bar close to your body, traveling in a straight line.
• Fully extend your hips at the top, standing tall.

3. Lowering Phase:

• Reverse the movement, pushing hips back first.
• Lower the bar by bending the hips and knees.
• Return to the starting position with control.

4. Key Tips:

• Maintain a neutral spine throughout the movement.
• Focus on engaging your glutes and hamstrings.
• Avoid rounding your back.

Squats

Squats are a cornerstone exercise for building leg and core strength. Follow these steps:

1. Starting Position:

• Stand with feet shoulder-width apart.
• Hold a barbell across your upper back or place hands on hips for bodyweight squats.
• Keep your chest up, shoulders back, and eyes forward.

2. Descending Phase:

• Begin by pushing your hips back.
• Bend your knees while keeping them in line with your feet.
• Lower your body until thighs are at least parallel to the ground.
• Keep your chest up and back straight throughout the movement.

3. Ascending Phase:

• Push through your heels to stand back up.
• Extend hips and knees simultaneously.
• Return to the starting position, maintaining good posture.

4. Key Tips:

• Keep your knees from caving in or going past your toes.
• Engage your core throughout the movement.
• Focus on controlled, smooth motions.

5. Variations:

• Goblet Squat with a dumbbell or kettlebell.
• Front Squat with the barbell in front of your shoulders.

1. Starting Position:

• Stand with feet shoulder-width apart.
• Grip the barbell with a hook grip, hands slightly wider than shoulder-width.
• Position the bar over the mid-foot.
• Lower yourself by bending at the knees and hips, keeping the chest up.
• Engage your core and ensure that your back is straight.

2. First Pull:

• Begin by driving through your heels to lift the bar off the floor.
• Maintain a flat back and keep the bar close to your body.
• Extend your legs while keeping your shoulders over the bar.

3. Second Pull (Explosive Phase):

• As the bar reaches knee height, explosively extend your hips and knees.
• Shrug your shoulders and pull the bar upward with your arms.
• Think of “jumping” the bar upwards rather than just lifting it.

4. Catch Phase:

• Quickly drop under the bar by pulling yourself into a squat position.
• Rotate your elbows forward to catch the bar on your front shoulders.
• The bar should rest on your fingertips or the heel of your hand, not the palm.
• Your thighs should be at least parallel to the ground in the catch position.

Repetition and Understanding Your Flyer

The Reddit user also highlighted the importance of repetition and knowing your flyer’s timing.

• Repetition: Practicing your toss hands again and again will eventually lead to mastery. Don’t shy away from dedicating time to consistent practice.
• Understanding Your Flyer: Building synergy with your flyer can make a world of difference. If you understand each other’s timing and movements, you’ll find that executing toss hands becomes much more fluid.

If you’re grappling with toss hands, the combination of targeted weight lifting, repetitive practice, and cultivating a strong understanding with your flyer could be the solution you need.

There’s no one-size-fits-all answer, but these tried and tested methods have proven to be effective for many. With dedication and focus, you too can overcome this challenge and take your skills to new heights.