1
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Disclaimer & Waiver
The exercises and information contained within this book may be too difficult
or dangerous for some people, and the reader(s) should consult a physician
before engaging in them.
The author and publisher of this book are not responsible in any manner
whatsoever for any injury which may occur through reading and following the
instructions herein.
TERMS AND CONDITIONS
1. I am aware that Matthew D’Aquino, is not a medical doctor and does not
qualify to determine a participant’s physical capability to engage in strenuous
exercise.
2. Medical clearance from my physician may be required prior to participation
in any exercise program and/or engaging in any of the exercises contained
within this manual.
WAIVER AND RELEASE OF LIABILITY:
(Read carefully before performing any exercises in this manual)
I understand and acknowledge that there are risks involved in participating in
any exercise program and/or any exercises contained within this manual. In
consideration for being allowed to utilize the information within this manual, I
agree that I will assume the risk and full responsibility for determining the
need for medical clearance from a physician and obtaining such clearance, the
safety and/or efficacy of any exercise program recommended to me, and any
and all injuries, losses, or damages, which might occur to me and/or to my
family while utilizing the information in this manual and to the maximum
extent allowed by law I agree to waive and release any and all claims, suits, or
related causes of action against Matthew D’Aquino or their employees, or
affiliates for injury, loss, death, costs or other damages to me, my family or
assigns, while utilizing all information or partaking in the exercises contained
within this manual.
I further agree to release, indemnify Matthew D’Aquino from any liability
whatsoever for future claims presented by my children for any injuries, losses
or damages.
2
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Copyright
5 X 5 Mammoth size and strength program
A Matt D’Aquino Book/Manual 2012
All rights reserved.
Copyright © March 1st 2012 by Matthew D’Aquino
No part of this book may be reproduced or transmitted in any form or by any
means, mechanical or electronic. This includes recording, photocopying, or by
any information storage and retrieval system, without permission in writing
from the publisher.
3
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Table of contents
4
What is the 5X5 program
Page 5
Why is this different
Page 6
Deadlifts
Page 8
DB Row
Page 10
Squats
Page 11
Bench Press
Page 12
DB Incline Bench Press
Page 13
Push Press
Page 14
Dips
Page 15
Chinups
Page 16
Weighted Chinups/dips
Page 17
The program
Page 18
Before you get started
Page 20
FAQ – How Much weight do I use
Page 21
How do I breathe
Page 22
Do I need a spotter
Page 24
Do I need a weight belt
Page 25
Do I need wrist wraps
Page 27
Locking out
Page 29
Squatting and squatting aids
Page 30
Notes:
Page 33
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
What is the 5 X 5 program??
The 5 x 5 style strength and size programs have been around for a very long
time and have helped people of all walks of life put on size and strength rather
quickly. This is due to the amount of weight you are lifting due to the small
repetition range.
Back in 2006 I suffered a knee injury and had to undergo a knee
reconstruction. Throughout the rehabilitation process I was hitting the gym 3-4
days a week performing a bodybuilding program with repetition ranges
between 7-15. I completed this program for 6 months and put on 8 kgs of
muscle and increased my maximum bench press by 22kgs.
Due to the fact that I am a grappler (and fight within a certain weight category)
it was a bad move on my part to put on so much size and strength. I soon
switched to a modified 5x5 program and I couldn't be happier. Over the next
few months I lost the 8kg of muscle but maintained the strength gains.
Now I know what you are thinking "but I want to keep the size AND the
strength!" Here is the cool part:
It all depends on your rest periods
I was aiming at purely strength so my rest periods were 3-5 minutes in length
(therefore targeting my training towards neural adaptation). Although my
training partner wanted to continue with the size and strength so he was
hitting the rest periods at around 90 seconds.
Therefore rest periods are as follows.
Strength training = 3-5 mins
Muscle size (hypertrophy) and strength 90-120 seconds.
5
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Why is this regime different?
This training regime is different to the 'normal' 5x5 programs because I set out
a 'max lift day' once every 2 weeks. I also change it up from the norm by
adjusting the repetition range slightly each week, this is to prevent neural
burnout. If you hit neural burnout you want gain strength OR size.
This program includes a full body workout three days a week. These sessions
are usually Monday, Wednesday and Friday.
In the first week the repetition range is 5 sets of 5 (5X5).
In the second week the sets decrease to 3 sets of 5 (3X5) on Monday and
Wednesday with a maximum lift day on Friday consisting of a 3 sets of a 3 rep
max of the fundamental lifts Squat, Bench press and Deadlift, (if you are
looking for additional power you may include Power cleans into the max lift
day).
Extra exercises:
You may have noticed that all of these exercises are compound movements
opposed to isolation movements. You can include isolation exercises but this
not defeats the purpose of 5x5 training but doesn't complement it either.
Over the years I have seen trainers perform the 5x5 program with the 4
fundamental lifts ( Squats Deadlifts, bench press and overhead press) I have
seen many trainers get injuries in the wrists, knees and elbows. Therefore I
have included a few extra exercises that add to the 5x5 program tremendously.
These are weighted chins, weighted dips, db row, db incline bench press and
power cleans.
For trainers looking at some more explosive movements I have included the
option to add in power cleans.
Lastly I have completely removed the bent over row from the entire 5X5
program due to the fact that studies suggest (and in my own experience) that
6
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
bent over row is the number one exercise to injure your lower back (Keogh
2005). Therefore I removed them because when you are performing squats,
Deadlifts and overhead presses your lower back is being worked enough anymore and you are simply over training.
7
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Deadlifts
- Squat down, keep your head up and back straight. Grasp the bar with an
overhand grip (slightly wider than shoulder width).
- Drive with your legs and lift the bar from the floor.
- Exhale when lifting the weight and inhale when lowering the barbell
- Once the bar is clear of your knees, drive your hips forward and squeeze
your shoulder blades together to finish the lift.
- Lower the bar and repeat.
8
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Deadlifts cont...
Tips:
 Deadlifts are an advanced exercise and can be harmful, especially to
your back, if performed incorrectly.
 If you have previously never performed Deadlifts ask a qualified fitness
trainer to assist you in your technique.
 Keep your neck straight throughout the movement
 It is important to keep your back flat and straight throughout the entire
lift.
 Do not lift more weight than you can handle. Do not sacrifice technique
in order to lift a heavier load.
 Contract your abdominals throughout the entire dead lifting movement
9
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
DB Row
- Start with one knee on a bench
and your other foot on the
floor
- Grasp the dumbbell with an
outstretched arm
- Proceed to pull the dumbbell
to your hip
- This exercise simulates a
chainsaw action
- Exhale when lifting and inhale
when lowering the dumbbell
- When the dumbbell reaches
your hip, pull your shoulder
blade in towards your spine
- Slowly return to the starting
position
- Don’t place the weight back on
the floor, leave it a few inches
off the floor
Tips:
 Keep your back straight throughout the entire movement
 Do not swing your body to assist in lifting the weight
 Contract your abdominals throughout the entire movement
10
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Squats
- Place a barbell on your upper back/trapezius muscle
- Keep your eyes looking forward and chest up throughout the entire
movement, position your feet shoulder width apart
- Maintain a slight curve in your lower back
- Keeping the weight on your heels, inhale as you begin the squat by
moving your hips backwards as if sitting on a chair
- Lower yourself until your knees are at a 90 degree angle
- Exhale as you return to the starting position and repeat
Tips:
 Do not lock out your knees at the top of the movement, keep a slight
bend at all times.
 Contract your abdominals throughout the movement
 Keep your head facing forwards
 Don’t let your knees travel in front of your toes
 If you have never performed squats I suggest you ask a qualified fitness
professional to assist with your technique
11
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Bench Press
- Grasp the bar with hands
shoulder width apart
- Do not lock out the elbows
- Lower the barbell in a controlled
manner.
- The barbell should touch just
below the nipple line, pause
for a brief second before
lifting back up to the starting
position
- Repeat
Tips:






12
Inhale when lowering and exhale when pressing the weight
Keep your feet firmly planted on the floor
If you have lower back problems place both feet on the bench
Contract your abdominal muscles throughout the entire exercise
Do not arch your back or extend your shoulders off the bench
Do lift your head off the bench OR drive it into the bench, leave it
neutral
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
DB Incline Bench Press
- As you sit back, lift your knees to
assist in lifting the dumbbells
into the starting position
- The dumbbells should be in line
with your nipples
- Begin to press the weight
upwards
- Exhale when pressing the
weight and inhale when
lowering to the starting
position
- At the top position DO NOT
lock out at the elbows or clash
the weights together
- Pause for a moment before
returning to the starting
position in a slow and
controlled manner
Tips:
 The bench should be at a 45 degree angle
 Keep your feet planted firmly on the floor
 Contract your abdominal muscles throughout the entire exercise
13
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Push Press
- Hold a barbell at chest height
with your hands slightly wider
than shoulder width
- Using your legs perform a
quarter squat
- Inhale when squatting
- Explode the barbell above
your head
- Use the explosiveness of your
legs to lift the weight, not
your shoulders.
- Exhale when lifting
- At the top of the movement,
pause for a moment before
returning to the starting
position
- Do not lock out
Tips:
 Contact your abdominals throughout the movement
14
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Strongman 5 X 5 program
Dips
-
-
-
For this exercise you will need
2 parallel bars
Hold the bars shoulder width
apart
Keep a slight bend in the
elbows
- Lower yourself so that your
elbow joint is a 90 degree angle
- Return to the starting position
- Repeat
Tips:





15
If you have shoulder injuries I suggest you replace this exercise
Keep your head up and back straight
Do not swing or arch your back
If this is add some weight using a weight belt
If you lean further forwards with your head down you will use more
chest muscles then only the triceps
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Chin ups
- Grasp the bar with your palms
facing away from you
- Hang from the bar with your
arms straight
- Perform the chin up by pulling
your chin above the bar
- Try to avoid your body
swinging
- Inhale when lowering, exhale
when pulling
- Once your chin is above the
bar, slowly return to the
starting position and repeat
Tips:
 If chin ups are too difficult you may use an assisted chin up machine to
perform this exercise
 At the top of the movement, (when your chin is above the bar) try to
squeeze your should blades together
16
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Weighted chin/pull ups
- Perform chin ups using a
weight belt.
- If you don’t have access to a
weight belt make one yourself
by using a old Judo belt.
- You may like to perform an
‘alternate chin up’ with one
hand grasped over the bar and
the other under.
17
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
The program
Week 1
5 X 5 reps
Monday
Wednesday
Friday
Bench press
DB Incline Bench Press
Bench
Squats
Weighted Chinups
Squats
Deadlifts
DB Row
Deadlifts
Power cleans (optional)
Week 2
3 X 5 reps
Monday
Wednesday
Friday
Bench press
Dips
Bench (3X3)
Squats
Weighted Chinups
Squats (3X3)
Deadlifts
DB Row
Deadlifts (3X3)
Power cleans (optional)
Week 3
3 X 5 reps
Monday
Wednesday
Friday
Bench press
Push Press
Bench
Squats
Weighted Chinups
Squats
Deadlifts
DB Row
Deadlifts
Power cleans (optional)
18
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Week 4
3 X 5 reps
Monday
Wednesday
Friday
Bench press
DB Incline Bench Press
Bench (3X3)
Squats
Weighted Chinups
Squats (3X3)
Deadlifts
DB Row
Deadlifts (3X3)
Power cleans (optional)
Week 5
3 X 5 reps
Monday
Wednesday
Friday
Dips
Dips
Bench (3X3)
Squats
Weighted Chinups
Squats (3X3)
Deadlifts
DB Row
Deadlifts (3X3)
Power cleans (optional)
Week 6
3 X 5 reps
Monday
Wednesday
Friday
Bench press
Push Press
Bench
Squats
Weighted Chinups
Squats
Deadlifts
DB Row
Deadlifts
Power cleans (optional)
*Have a 1 weeks rest after the 6th week before resuming week 1.
19
Copyright Matt D’Aquino 2012
Basic Strongman 5 X 5 program
Before you get started
WARNING: The Workouts contained in this manual are very very difficult. To
make sure you are physically fit enough to handle these workouts I recommend
you get a doctors approval before undertaking any extreme exercise.
These workouts will push you harder than ever before and it is important that
you are physically prepared for the intensity of these workouts.
1- Make sure you warm up properly
2- Take note of how you are feeling. If you are feeling dizzy, light headed or
faint stop exercising immediately and seek medical attention.
20
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Frequently asked questions:
How much weight do I use?
The weight you use for each of the exercises contained in this manual will
depend on your current strength level. Knowing what weight you can lift for
each exercise may take a few sessions but is well worth the effort of finding
out. There is no point lifting a weight that is
too heavy as the risk of injury is higher, and
conversely, too light and you will not get
the results you’re after.
Look at the number of repetitions
prescribed and choose a weight that you
can complete the repetitions WITHOUT
SACRICFICING TECHNIQUE. It may take a
few sessions to know the correct weight for
you to use.
When writing strength programs I always
tell my clients that performing weights is similar to Judo. It’s all about
technique, technique, technique. The better your technique is the more results
you will achieve. If you don’t use proper technique you will find that you won’t
improve as quickly. Finding the correct weight is simply a trial and error
approach. I urge you to take the time to find the correct weight as this will
prevent you from constantly loading or unloading a bar or picking up and
putting down a few dumbbells.
21
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
How do I breathe when lifting?
Breathing is a crucial element to understand when lifting weights. It is
important to understand what your breathing does and how it affects you
weight training.
When we breathe we inhale oxygen into the lungs, from here the oxygen is
transported into our cells. Once in our cells, the oxygen is used to do a variety
of complex functions but on a basic level, it is used to create energy. Without
oxygen we will pass out and if no oxygen enters the body while we are passed
out we will eventually suffer brain damage and then death.
It is important when lifting weights to NEVER hold your breath. When you hold
your breath you are depriving your body of oxygen, resulting in you become
light headed or passing out. This may lead to you falling over or dropping a
weight on top of yourself. Something you don't want to happen. A general rule
of thumb is to breathe in on the eccentric phase and out on the concentric
phase. Put simply, breathe in on the easy part and breathe out on the hard
aspect of the lift.
For example: If you are performing a bench press you breathe in when
lowering the barbell to your chest and breathe out when pressing the bar back
towards the starting position.
It may take a few training sessions to become familiar with timing your
breathing with lifting. Try inhaling through your nose and exhaling through
your mouth.
There is another aspect of breathing that I need to mention. It is called the
"Valsalva manoeuvre." Put simply, the Valsalva manoeuvre is when you try to
exhale through your mouth but keep your mouth shut. This significantly
increases the amount of pressure inside your chest cavity. This is exceptionally
troublesome for trainers suffering from high or low blood pressure.
The Valsalva manoeuvre mostly occurs when a trainer is struggling extremely
hard and forgets to breathe. As a spotter you must always encourage
breathing and be aware if you do this when training alone.
22
An example of a correct breathing pattern on a bench press is as follows:
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
• Un-rack the bar
• As you lower the bar in a controlled fashion breath in through your nose
• When the bar slightly touches your chest begin to breathe out through your
mouth until the bar reaches the starting position.
Note: There are times at the very beginning of the upwards phase of the bench
press where you hold your breath for no more than half a second. A breath
held for any longer than half a second is unacceptable.
23
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Do I need a spotter?
There are cases every year of people training by themselves and accidently
dropping a bar on their neck, crushing their airways, and causing serious injury
or even death. This scenario can easily be prevented if you have a spotter
watching you while you lift.
Not all of us have the luxury of a personal trainer or a training partner that can
assist in spotting you while you are at the gym. Most fitness facilities employ
trainers to roam the floor assisting members of the public with lifting
technique as well as ‘spotting’ a gym member here and there. I recommend
asking one of these trainers to help spot you throughout your training session.
These trainers will not only be eager to help but they will also give you a few
words of encouragement to assist you in pushing out the last few repetitions.
The most important thing to remember is your safety. When you are lifting
weight it is your responsibility to find a spotter, if you need one. If you are
lifting by yourself and get halfway through a set and feel that you are too
fatigued to safely complete the set, either rack the bar or ask someone nearby
to spot you.
Another way to avoid the need of a spotter is to lift using dumbbells (that can
easily be dropped to the side) or by using machine weights.
24
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Do I need a weight belt?
The main reason for using a weight belt while exercising is to protect the lower
back from damage. Exercises that usually require the participant to wear a
weight belt are exercises such as heavy squats, deadlifts, cleans and snatch.
The belt is worn around the waist and when the abdominal muscles contract
they push against the belt providing a Extra support to the core and hopefully
prevents a lower back injury. For the purpose of this report I will use the squat
as an example.
A lot of trainers state that humans have our own weight belt, these people are
referring to our core muscles. The core muscles are made up of the Rectus
abdominous, obliques, erecta spinae, quadratus lumborum and the pelvic floor
muscles.
Some people dispute the use of a weight lifting belt saying that you shouldn't
be lifting a weight unless you have the core strength to handle it. If you are
lifting a weight that is too heavy for your muscles, in theory you will get hurt.
In most cases with the squat the legs aren't what fail first, it is usually the core
strength. What happens is the abdominals and lower back don't have the
strength to sustain that amount of weight resulting in either failing to lift the
weight or lifting with such bad form that you get injured.
What tends to happen is instead of taking the time to strengthen their core,
trainers put on a weight belt to compensate for the lack of strength. This way
you can work your legs, which is great, but by neglecting the core region and
by using the assistance of a weight belt the trainer will never build a stronger
core.
I strongly believe that if trainers spent a bit more time strengthening their core
they will not only be able to lift more weight but be able to be more functional
in sport and everyday life. I believe that core strength and stability is the key to
building a better athlete and a better body.
25
In conclusion, weight belts are still a great piece of weight training equipment
as long as they are used the right way. Powerlifters use them all the time and
they already have a strong core. The reason they use one is because they are
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
doing 1-rep max lifts, which requires a greater amount of strength than what
they train with.
So think on what you are doing in the gym and how you are training.
Do you really require a weight belt?
Is your core letting you down?
26
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Do I need wrist wraps?
A common injury when doing a lot of heavy pressing, such as bench and
military press, is a sprained wrist. This is due to the extra flex-ion or
hyper extension that happens to the wrist when under a heavy load. This
usually occurs on days when the trainer is working their shoulders or
chest muscles.
There are three ways to prevent yourself from suffering from a sprained
wrist. For the purpose of this article I will be using the bench press as the
example exercise.
The first, is simply to warm up. The purpose of a warm up is to get the
blood pumping and the muscles, joints, ligaments and tendons ready for
exercise. So many trainers walk into the gym and start off lifting
moderate to heavy loads without a thought of warming up.
A warm up is very important and only takes 5-10 minutes. I should also
note that dynamic stretches are more beneficial than static stretches.
Secondly, when performing a lot of pressing movements trainers tend to
concentrate more on just making sure they can lift the weight, opposed
to lightening the load, having better technique and feeling your muscle
work. For example how many people have you seen doing bench press
with their wrists bent right back (hyper extended). After performing rep
after rep of a bench with a bent backward wrist there is no wonder why
they have a mildly sprained wrist. When you do heavy pressing
movements concentrate on keeping your wrist straight, (I like to use the
phrase to keep the wrist 'rock solid'.) Doing this will decrease the chance
of a sprained wrist from having your wrist at an awkward angle.
If your wrist is still sore even after keeping it straight then you may need
to use some wrist wraps. Wrist wraps are elastic and wrap around the
wrist and prevent it from flexing and extending. In other words wrist
wraps keep your wrist in a straight 'rock solid' position. The use of wrist
wraps will prevent your wrist from flexing or hyper extending to the
point of injury.
27
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Wrist wraps are a really great invention and, depending on your training
regime could be useful for you, especially if you consistently train with
heavy weights.
It is very important that you stretch out the muscles you have been
working. When lifting you are constantly contracting your muscles and
they become tighter and tighter. If you are doing a lot of heavy pulling
movements your forearms can become extremely tight resulting in a
muscular imbalance in the forearm muscles. This can also be a factor in
wrist injuries while performing heavy lifting.
In conclusion if you are constantly lifting heavy weights the smaller
joints, such as the wrists, can attain an injury. Implementing strategies
such as warming up, using wrist wraps and stretching will protect you
from injury. Another important injury prevention strategy is looking at
your lifting technique. If your wrists are continually hyper flexed or
hyper extended then it is only a matter of time until you suffer an injury.
28
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Locking out!
‘Locking out’ is a lifting term which describes straightening a knee or elbow
joint as far as it can go when performing exercises such as bench press or
squats. Locking out results in your joint bearing the load opposed to the
muscles. It is important to protect your joints by not locking out when strength
training. Always keep a slight bend in your joints at all times. This will also
mean that your muscles are constantly under tension opposed to your joints,
giving them a quick break every now and then.
Locking out is mostly seen during a pressing exercises such as bench press,
shoulder press, dips and other lifts where the elbow is extending. It is
important when performing these exercises to keep a slight bend in the elbow
joint.
Squats are another exercise where locking out can be seen. At the top of the
movement keep the knees slightly bent.
Chin ups are also another exercise where not really ‘locking’ out but more
‘rolling’ out can be seen. It is important when completing chin ups that you do
not go the full way to a complete dead hang. Lower yourself to as close to a
dead hang as possible but not all the way. This will protect the small
supporting muscles within the shoulder capsule.
Most strength trainers mainly lock out in the last few repetitions of a set when
the muscle begins to fatigue and the individual needs a quick rest. This is really
not encouraged but it is far more beneficial than explosively locking out during
every repetition, every set, for every exercise in the program.
If you start to feel sore and achy elbows or knees, have a critical look at your
lifting technique and make sure you are not locking out the joint too often.
29
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Squatting and squatting aids
This report is a follow on of the report on weight belts. Firstly I will describe
other squatting aids besides the weight belt. These aids are knee wraps as well
as bar supports such as manta rays and cushion. Then I will follow with a brief
description of the basics of a squat and the major points that need to be
adhered to if you want to squat safely.
Knee wraps:
Most commonly used by powerlifters and weightlifters, knee wraps are made
of strong elastic material very similar to the wrist wraps. For best results knee
wraps are tightly bound around the knee about 7 centimetres above and
below the patella.
When squatting the hardest part is just after you pass parallel and are on the
rise. This is when your core, glutes and hamstrings are working the hardest.
Due to the tightness of the wraps the patella is pushed hard against the patella
tendon. So when the lifter starts lifting form the bottom (or when the knee is
fully flexed) the patella slides smoothly with minimal friction resulting in a
smoother rise from the bottom and stronger lift.
The only problem with using the knee wraps for a long period of time is due to
the patella being pushed so tightly against the patellar tendon the tendon can
become slightly frayed or inflamed resulting in severe patellar tendonitis.
Manta Ray:
When squatting you must place the bar on top of your trapezius and rear
deltoid muscles. But a lot of trainers still aren't comfortable with having the
bar rested there. This may be due to the fact that they don't have much muscle
across the shoulders or they having a protruding cervical spine (bony neck.)
The Manta Ray is a rather new invention perfect for combating a sore neck.
The Manta ray shaped like your upper neck and torso. It is then fixed to the bar
and then the trainer hops underneath making it comfortable on the shoulders
and starts squatting.
30
Only negative thing about this contraption is that if you fail on a squat you
cannot let go of the bar because it is virtually attached to your shoulders. So if
you fall the bar will fall with you.
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Foam Cushions:
Foam cushions are strapped around the bar and then the trainer starts
squatting. These are exactly like the Manta ray but are safer if you fall. The
only down side is they are used quite quickly and need replacing rather
frequently.
Squatting
Squatting.. There are so many different ways to do it.
Put the bar higher on your back... put the bar lower.. Toes in, toes out, Squat
lower Head up.
So what is a proper squat and how do you do it?
Everybody has a different body so therefore everybody is going to squat
slightly different.
The best way to learn how to squat is get a qualified fitness instructor to help
you out. Get them to look at your body type, technique, breathing, posture
etc.
But sometimes it's not that simple. Flexibility is a major squat killer. Inflexible
calves means your toes may come off the ground. Inflexible glutes means you
can not get any lower or you cannot rise from the bottom. Weak core results in
you not going heavy. Weak hamstrings may injure lower back. Tight ab and
adductors can not stop knees 'knocking' on the way up.
There are just so many things to worry about when squatting.
That is why I am not going to write a step-by-step approach to a squat.
Because no one can learn form a step-by-step approach. So I am just going to
write the basics down.
- Always remember to have your head up (this helps your back stay straight.)
- Breathe in on the way down and breathe out on the way up.
- Squat till your knee is 90 degrees.
- When squatting don't let your knees go over your toes. (If this happens a
knee injury will occur)
- Remember to lock the core muscles
- Don't 'drop' too quickly because if the knee gets hyper flexed (bent further
31
Copyright Matt D’Aquino 2012
Basic Strongman
Strongman
5 X 5 program
5 X 5 program
than usual by the weight of the bar) you may be likely to tear a ligament (most
likely the ACL)
- If you're getting tired ask someone for a spot.
These are just some basic points regarding the squat. That is why it's important
to practise the squat with a light load and get a qualified professional to help
point out what your doing right and what you are doing wrong.
Everybody has a different approach to teaching a squat and may have different
concepts of the squat movement. As long as the person doing the squat is
comfortable with it, is doing it safely with low risk of injury and is getting them
the results they want than I believe that they are doing their squat well
enough.
References
Keogh J, The Power lifters Injuries, Pure Powermag May 2005
32
Copyright Matt D’Aquino 2012
Strongman 5 X 5 program
Notes:
33
Copyright Matt D’Aquino 2012