Chapter 2
The G.A.P.S.
Grip. Alignment. Posture. Stance.
These are the aspects of each lift that you have the most control over. They set the tone for your lift before you lift. In every Lift you do, you can always give 100% of your attention to your setup. Your setup is your anchor. It grounds you and calms your nerves especially in a competitive setting, or if you are testing a new 1 Rep Max. It eliminates distractions and gets you into character. I have heard it said that “You will never find good in the pursuit of perfection.” Except here. You should perfect your setup, and in doing so, you will make excellent reps.
This is a general overview of the G.A.P.S. You can apply these to any lift.
Grip
-How you connect yourself to the weight, ring, bars, floor, etc. This will set the stage for how you can apply force. Hand placement, weight distribution, grip pressure, and grip width are all part of setting up your grip.
Alignment
-Stacking joints e.g., hands under shoulders in Handstand Push-up or shoulders behind bar in DL setup. Getting “squared up” e.g., to the floor in a 1AP. Centering your body e.g., equally placing your shoulders inside the barbell in a Barbell BSQ. Positioning limbs in leveraged positions e.g., vertical forearm in setup of 1AP or in the rack position for a kettlebell Military Press.
Posture
–Optimizing your posture can position your skeletal structure, limbs, and joints in leveraged position for stronger lifts, but also to prevent injury. Posture is important at setup but it is a dynamic quality to be monitored through the lift. Our focus is on setup where you have the most control, but maintaining your posture should be a primary goal during the lift.
Stance
–Where you position your feet and legs. How your feet are placed will affect your ability to root into the ground, wedge under the load, and produce force. For some lifts your hands are the only connection that you have to the ground, Rings, or Bar/s. In these instances the legs and feet will generally have a lesser effect on the lift, but they will still be addressed.