“Tight is Right, Right is Tight” – I say that

Often.

What does it mean?

Get tight, create tension, don’t allow the body to rock, move, lean, bend etc with each rep.

Motion should only occur at the joints where we INTEND for motion to take place.

The Cylinder Position

The “cylinder” position and neutral spine are one and the same.

The Ribs and Hips should be in a neutral, stacked, position.

This creates a “cylinder”, stacking the spine in proper alignment and helping the core to activate properly and lock not only the spine but with correct foot pressure, the whole body.

The cylinder position allows the:

Core to activate and stiffen
Glutes to fire (set the pelvis)
Foot pressure to be primarily in the second half of the foot (arch and heel), Feet “Rooted”
Allows the thoracic spine to extend so the scapula can effectively move around the ribcage <—-this is muy important.

When it comes to “waving in the wind” one of the worst offenders is?????

The Plate Raise:

This is an excellent exercise for the delts, upper chest, the biceps and the core IF you do it right.

The problem is that IF.

Too often it looks like someone is trying to throw the plate overhead for distance, not raise it in a controlled manner.

But I Saw Branch Warren and He Moved?

He’s allowed to.

He’s competed in the Mr. Olympia.

Multiple times.

He earned the right over years and thousands of hours and reps of training to add some (well-timed, 100% purposeful and useful) Body English or Cheat Reps to the movements to get a little bit more out of them.

For the rest of us we should.

“Get Tight, Stay Tight”

And limit any body motion whatsoever during the Plate Raise.

Think of the plate raise as a moving plank.

Checklist:

Cylinder position: Neutral ribs and hip.
Glutes on (set the hip and keep it set)
Pressure in heels (NEVER IN TOES)
Arms long, but not locked out.
- Bending the elbows takes tension off the shoulders and core and places more on the biceps.
Shoulders stay down (away from the ears)
- Don’t allow the upper traps to take over.
No leaning back
Stay smooth and rigid throughout.

Bro Tips:

Try not to rest the plate on your thighs too much. Sometimes its ok, to “rest” to extend the set, but tap and go will keep the muscles loaded the whole time.
Only reach as high as your shoulders can tolerate.
- I recommend a maximal height of the plate hole at eye level. I don’t think higher is worth the risk for most.
As you raise the weight think about pushing the bottom rib down onto the abs slightly.
If you don’t feel this in your abs, recheck your “cylinder”, hip and rib neutral.
- If your position is good, ADD SOME WEIGHT.
This is a great accessory movement. Not a great strength movement. So save em for the end of your workout.