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Weak Links Bodybuilding

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No body is perfectly formed, we all have weak links but the average gym goer often gets distracted from working on these weak links because they are so busy working on increasing their bench-press. Often your bench-press max can be radically improved by working on these weak links.

Although everybody will have different weak links in their bodies there are some common weak links that are often overlooked. We will be looking at the most common of these and concentrate on a few ways to fix them so that you can get a balanced strength in our body.

The first of these weak links is the upper back, which will directly affect your ability to bench a heavy weight. There are too many gym rats that suffer from rotator cuff injuries from not working their upper back correctly. These are isolated movements like doing any pulling movement that you do from bent-over rows to deadlifts and lat pull-downs.

You should start by doing movements with a semi-supinated or palms facing grip like seated rows so that you develop the strength to do pull-up or an assisted chin-up as you get stronger. You can also get strong quickly by doing negatives on a pull-up by slowly lowering yourself and then getting help back up.

The second most common weak link is the Vastus Medialis Oblique (VMO) which is the inner leg muscle that holds your knee cap (patella) in place. Doing movements like barbell lunges and step-ups can help you to never collapse again when you are squatting. Doing deep full (arse to the grass) ATG squats will place your VMO in a fully extended position under a load.

The third most common weak link is the Lower Abdominals and if you have any imbalance between your hip flexors and your lower abdominals it will cause a lower back injury as there will be excessive strain put on the lumbar spine as well as its musculature.

You can easily improve the strength of your lower abdominals by doing a pelvic tilt. Just lie on the ground with both your knees bent and then slide your hands under the curve of your lower back and then try to use the external obliques to push down and apply pressure onto your hands.


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