Podcast Episode 1 – Optimizing Your Warm Up

01/02/2019 Arian Khamesi 0

Description In this episode, Arian and Joe go over how to optimize your warm up protocol. They start off by going over the best way to warm up for squat, bench press, and deadlift training sessions in the gym. Then they go over the best way to warm up for a Powerlifting competition, including how to adjust based on the number of flights in your session. Read More

Knees & Hips Shooting Back In The Squat

09/21/2018 Arian Khamesi 0

Introduction One common technical fault you’ll see in the squat is the knees and hips shooting back when coming out the hole. By shooting back I mean that the knee joint is opening up at a rate that isn’t proportional to how much the barbell is moving up against gravity. So the knee extension is causing horizontal movement of the body, which is a waste of energy. Typically, this also causes a change in torso Read More

Some Tips For Starting Equipped Lifting

09/20/2018 Arian Khamesi 0

As I roam around the internet and various competitions, I come across more and more raw Powerlifters who want to give equipped lifting a try but don’t know where to start. Here are some tips, in no particular order, for anyone who wants to transition into equipped lifting. Start With Loose, Basic Gear You don’t need to dive right into the deep end of equipped lifting. Most of the time, this will end badly. There Read More

Why You Don’t Have A Deadlift Lockout Problem

07/26/2018 Arian Khamesi 0

If you frequent any Powerlifting forums or follow Powerlifters on social media, then you’ll often see lifters asking how to fix their deadlift lockout. They’ll ask what exercise(s) they need to do or what muscle(s) they need to build up in order to make their lockout stronger. In most of these cases, the lockout isn’t actually weak. What is weak is technique, which leads to poor positioning at the time of the lockout. Most of Read More

First Ever Squats & Science Seminar

07/12/2018 Arian Khamesi 0

Ask and you shall receive! People have been asking for a Squats & Science seminar, so we’ve finally put one together. The seminar will take place at S&S Barbell in Brooklyn, NY on August 25th. The morning session (9 AM to 12 PM) will be exclusive to Squats & Science online clients and gym members and will be free. The afternoon session (1 PM to 7 PM) will be open to all and only $30. Read More

Are You Determining Your Weaknesses Effectively?

06/03/2018 Arian Khamesi 0

A big part of Powerlifting, among coaches and athletes alike, is attacking the weakness or weaknesses in a competition lift to bring it up. Unfortunately, often the weakness isn’t being properly identified and the lifter wastes time on programming that doesn’t improve their competition lift. This blog post goes over some concepts to think about and ways to more effectively determine a weakness or weaknesses in a competition lift. First, many Powerlifters are looking for Read More

Your Powerlifting Coach Should Be More Than Just A Programmer

02/14/2018 Arian Khamesi 0

I often see a lot of hate towards Powerlifting coaches these days. Recently, I stumbled across a Reddit thread from 6 months ago where lifters shared their personal experiences of working with a Powerlifting coach. It seems many had a bad experience and didn’t receive the services that they’d expect. I think the main reason for this is the lifters are going with someone who is a “programmer” and not a professional coach. A “programmer” Read More

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