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- Add 15% More Strength With This One Tweak
Add 15% More Strength With This One Tweak
A 2° Fix That Can Unlock More Strength
Intent Fit
March 18, 2025
In partnership with
>5min read
You ever brace for a heavy lift, feeling strong as hell, only for your knees to shake like a toddler on too much apple juice? That’s not a strength issue—it’s your stabilizers failing harder than a dad trying to set up IKEA furniture without the manual.
Your body is leaking power like a cracked phone screen losing touch sensitivity, and it’s costing you serious gains.
Good news? We’re about to realign, reinforce, and fix your weak links so you can finally lift like you mean it.
Overview
A 2-degree misalignment in your hips, shoulders, or knees can cut force output by 10-15%. Your nervous system limits strength to prevent injury, holding you back without you realizing it. Elite lifters refine joint angles to maximize power and stay injury-free.
Small Misalignments = Big Performance Loss
Foot Positioning & Angle (Squats, Deadlifts, Lunges)
Fix: Slightly externally rotate your feet (~5-15°) to engage your glutes more efficiently.
Impact: Studies show a 5° outward rotation increases squat drive by ~12% (1).
Grip Width & Wrist Position (Presses & Pulls)
Fix: Adjust grip width based on your limb length—too wide causes shoulder strain, too narrow limits force production.
Impact: A neutral wrist position reduces strain on elbow tendons & improves pressing mechanics.
Scapular Positioning (Bench, Overhead Press, Pull-Ups)
Fix: Retract and depress scapulae (shoulder blades down & back) before initiating movement.
Impact: Increases pressing strength & prevents impingements.
Bracing & Core Activation (All Lifts)
Fix: Breathe into your diaphragm, not your chest. Engage core before movement.
Impact: Prevents power leaks, improves spinal stability, and increases force output.
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What ‘IF’..? Challenge
Your weakest stabilizers are silently killing your strength, leaking power, and setting you up for injury. If your joints aren’t locked in, you’re wasting energy every rep.
Don’t Let Weak Links Hold You Back:
✔️ Step 1: Test Your Stability
Stand on one leg with your eyes closed for 30 seconds. Struggling? That’s your stabilizers failing under pressure.
✔️ Step 2: Fix Your Hips & Knees
Banded Side Walks (3x20) activate weak glutes, while Bulgarian Split Squats (3x8 per leg) correct imbalances that cause knee valgus.
✔️ Step 3: Reinforce Shoulder Stability
Wall Slides (3x10) reset scapular control, and Face Pulls with External Rotation (3x12) bulletproof your shoulders for pressing movements.
✔️ Step 4: Lock in Core Control
Pallof Presses (3x12 per side) teach bracing, and Dead Bugs (3x10 per side) improve force transfer under load.
✔️ Step 5: Re-Test & Apply
Re-record your lifts after a week. More control, stronger lifts, fewer power leaks. What IF this is the key to your next PR?
Let us know what you think of this weeks content 🙏🏼 (We love your feedback!) |
Citations
*Disclaimer - This information is for educational purposes only and should not be construed as medical advice. Consult with a healthcare professional before beginning any new fitness program
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