How To Squat With Chains (VIDEO)

This video shows you how to SQUAT WITH CHAINS…

If you want to develop speed, strength and power
on your Squats, you must try squatting against chains.
It’ll make you stronger out of the hole AND at lockout.

The Chains work by accomodating resistance, meaning
that as you lower the bar into the hole the weight gets
lighter (as the heavy chain ends up on the floor). Then,
as you drive the bar out of the hole all the way to lockout,
the weight gets heavier (as the heavy chain ends up in
the air).

Chains are an awesome way for Powerlifters, strength
enthusiasts and serious athletes to increase their
strength, speed and power. So if you fall into one of
those categories (and I’d bet my last dollar that you do),
you must start using chains in your strength training.

bands-and-chainsThe results are mind-blowing.

Chains can be used whilst you do speed work, max
effort work and repetition work.

For more info on how to correctly use chains on your
Squat AND your Bench and Deadlift, check out my
book, Bands And Chains. Just click the image below
to do so:


Do This – Pull More Weight. Period.

There has been a lot of debate recently,
between both coaches, athletes and lifters
alike, about the correct starting position
for the Deadlift.

In particular, the focus has been on whether
or not to retract the shoulder blades at
the start of the Deadlift.

Some say you should and some say you

I don’t, and don’t have any of my clients retract
their shoulder blades either.

Instead, I tell them to arch their lower back
and relax their shoulders and upper back.

This reduces the range of motion, which
is important if you want to reach your
strength potential of the Deadlift.

There is also no way that the shoulders
will stay retracted when you get strong
on the Deadlift. I can’t think of a single
top Deadlifter who retracts their shoulder
blades before they pull.

So to re-cap:

In the start position of your pull you
should arch the lower back hard and relax
the upper back and shoulders.

Now go hit a PB at the gym!

To discover more Deadlift secrets, check
out this:

Explode your deadlift

Talk to you soon,

Andy Bolton

Knee Wrapping Technique For The Squat


How you wrap your knees on the Squat is very
important. Here are three things to remember:

1. The tighter you “pre-stretch” your knee wraps
before you put them on, the better you will be
able to wrap your knees. So don’t skimp on the
preparation. Really crank them up before you start
wrapping your knees

2. Wrap both knees the same way. There are
several ways to successfully wrap your knees. In
the video I show you the easiest and most fool-
proof way to do it. Whatever way you choose,
do both knees the same!

3. Wrap the knees in-to-out, NOT out-to-in. This
will help force your knees out as you Squat, which
should result in more power. When your knees cave
in – you have a strength leakage

For more information on how to increase your
Squat, check out my book…

Click here to discover how to “Explode Your Squat”

Explode your squat

Talk to you soon,

Andy B

Assistance Exercises For The Powerlifts

If there is one part of the body that is
essential to the success of a lifter, it
is the BACK.

Every lifter needs a strong back.

It doesn’t matter whether or not you
are a Powerlifter, Weightlifter, Strongman
or Bodybuilder – without a strong back,
you won’t achieve your potential.

It was predominately the strength of my
own back that allowed me to Deadlift
1000lbs for the first time in history.

And every guy who’s ever won Bodybuilding’s
biggest show – The Mr Olympia; had a
massive, strong back.

Think of Dorian Yates and Ronnie Coleman
and you’ll see what I mean.

It’s for that reason that I made you this
video… to give you some ideas for training
your back…

To make it stronger and improve your Squat,
Bench and Deadlift.

Enjoy it…

For more information on how to increase
your Squat, Bench and Deadlift, check out

Explode your squat benchpress and deadlift

Talk to you soon,

Andy B

Explode Your Squat, Bench & Deadlift – Special Offer

I’ve put together a special offer that
will give you all the tools you need to
significantly improve your Squat, Bench
and Deadlift.

Check it out here:

Explode your squat bench and deadlift

The offer expires on Friday July 22nd
at midnight. So check it out now:

Explode your squat bench and deadlift

How To Deadlift Like A Pro (Video)

I’ve written a new Deadlift article for you…

Check it out by clicking the link below:

how to deadlift like a pro

If you want a BIGGER Deadlift, it’s a must
read (there’s a video too):

how to deadlift like a pro

5 Ways To Build A Bigger Bench

I’ve written a new Bench Press article for you…

Check it out by clicking the link below:

5 ways to a bigger benchpress

If you want a BIGGER Bench Press, it’s a must
read (there’s a video too):


How To Squat Like A Champion

I’ve written a new Squat article for you…

Check it out by clicking the link below:

How to Squat Like a Champion

If you want a BIGGER Squat, it’s a must
read (there’s a video too):

Deadlift Technique (Video)

Developing good technique is extremely important
if you want to reach your Deadlift strength potential
and stay injury free.

For more Deadlift technique advice, click here

Bench Press Power – part 3

In parts 1 and 2 of this “Bench Press Power” series
we looked at Bench Press technique and variations
of the Bench Press that you can use to bring up
weaknesses and prevent you from getting bored
in your training.

Today, we’re going to look at assistance
exercises for the Bench Press.

To Bench big you need strong Triceps, Lats,
Delts and Pecs.

Depending on your genetics you may develop
some of those muscle groups to a high level
just by Bench Pressing. However, you will
probably find some muscle groups don’t get strong
enough in relation to other muscle groups.

For instance, my back is very very strong, but
my triceps were never up to par. It was only
when I hammered my triceps with appropriate
assistance work that my Bench went through
the roof…

You must do the same.

Identify your weaknesses and bring them up.


Tricep/Lockout Power


The Triceps can be trained with CLOSE GRIP
pressing movements and extensions. With that
said, here’s a list of assistance movements to
bring up your triceps:

– 3, 4 or 5 Board Bench Presses

– Reverse Band Bench Presses

– Close Grip Press Ups (add chains draped over
the neck or use bands for more resistance)

– Lying, Straight or Ez Bar Extensions. Lower the
bar to the forehead

– Standing Overhead Straight or Ez Bar Extensions

– Lying Elbows Out Extensions

– Lying Elbows In Extensions


Lat/ Upper Back Exercises


A strong back is required not only for a big Bench
Press but also for a big Squat, Deadlift and any other
compound exercise that you can perform in the weight

Here are some great choices for training your back:

– Pull Ups/Chins

– Pull Downs (various grips)

– One arm DB Rows

– Low Pulley Rows (various grips)

– Machine Hammer Grip Rows

– Shrugs (use a Bar or DB’s)

Your back is a complex area. Switch up the exercises
you use to train it every 4 to 6 weeks (or when boredom
sets in).


Assistance Exercises For The Delts


Ignore any assistance movements for the front delts.
If you are doing a lot of pressing it is unlikely that
the front delts need any more stimulation and this
could in fact cause over-training and/or lead to injury.

The side and in particular the rear delts need a lot
of attention in most lifters.

Here’s some simple ways to train those areas:

– DB Side Delt Raises (seated or standing)

– Bent Over DB Raises (seated or standing)

– Single Arm Behind The Back Low Pulley Raises


Assistance Exercises For The Pecs


I am not a fan of DB Flies. They stress the Pecs for
sure but they also stress the delts and can lead to

To bring up weak Pecs focus on Wide Grip
movements and keep the reps to 6 or more. Two
movements that can easily be performed with a
wide grip are:

– The regular Bench Press

– Press Ups

In the past 3 days I have shared with you some
valuable information on how to improve your
Bench Press technique, various Bench Press variations
and some great assistance exercises.

As a lifter/strength athlete, it is your job to
figure out how to use this information in a
way that gets your Bench stronger. You have
to find your strategy. I’ve given you the tools to
do it.

For more help with your Bench, click below:

Explode your bench

Talk soon,

Andy Bolton