Fix the Holes in Your Squat, Bench & Deadlift

Everyone wants to get stronger… but most people have no idea why they’re stuck. The answer usually isn’t more weight. It’s fixing your weaknesses.

That’s where progress lives.

We all have lagging muscle groups or breakdown points that hold us back. If you can identify yours — and actually train them — you’ll start stacking PRs again.

The Squat: Strength Starts in the Back

For years, our group was hammering hamstrings like crazy but neglecting one major area: the lower back.

When I started adding back extensions back into our programming, everything changed. Our squats became more upright, our positions cleaner, and our deadlifts tighter off the floor.

The lower back isn’t just a support system, it’s a power source. Strengthen it, and everything else improves.

EP.157 | Doubling Down on Back Extensions

The Bench: The Upper Back & Triceps Are the Real MVPs

If your bench stalls halfway up or shakes on the pause, you probably don’t need more chest work, you need more upper back and triceps.

We started prioritizing rear delts, mid-back, and trap work, and pairing that with heavy top-end bench work. The payoff? More stability, more drive off the chest, and stronger lockouts.

When you can pause the bar with control and press with power, you’re benching with purpose.

EP.469 | Low Cable Tricep Extensions

The Deadlift: Build the Hips, Glutes & Core

Weak off the floor? Rounded back? Your hips and glutes are probably lagging behind.

That’s why we’ve been throwing in heavy dumbbell lunges, glute work, and lower ab volume. It builds the tightness and control you need to finish clean pulls without leaking energy.

Every rep starts with tension, and if your posterior chain can’t hold it, your deadlift will never reach its potential.

EP.221 | Stiff Leg Deadlifts

Find your weak links. Fix them. That’s how you build a stronger foundation and become a more complete lifter.