I won't go through the contents of the book (if you're serious at all about weightlifting, you should read it), but I note some surprising and interesting things I learned.
- You bounce off the bottom of the squat by bouncing off your adductors and hamstrings, not your quads. This technique protects your knees.
- You ascend from the bottom of the squat by driving your hips (a cue for this is "driving your butt up"). This technique keeps the tension on your hamstrings and also protects your knees.
- You use a thumbless grip (thumb on top of bar) in squat to keep your wrist neutral. Up until now, I used a thumbs-around-bar grip. You can get away with the thumbs-around-bar grip for a while, but unless you want to kill your wrist, it won't work for heavier weights. There is absolutely no need to use a thumbs-around-bar grip because you are supporting the bar on the back muscles. Your arms just hold the bar in place.
- Hold your breath for entire rep (for the squat and deadlift). Holding your breath extends and protects your spine during heavy lifting.
- I had no idea that the press was a good upper-body lift. I hardly ever see anyone do overhead lifts with barbells. Most people use dumbbells.
- I learned about the glute-ham raise. Unfortunately, most gyms don't have a glute-ham bench. One can do a glute-ham raise on the floor, but Mark Rippetoe doesn't like it because this so-called "natural" glute-ham raise is basically only the upper-half of the raise done on the glute-ham bench. A raise on the glute-ham bench will involve multiple joints and body parts (half the movement looks like a back extension and the other half is the "natural" glute-ham raise), so Rippetoe thinks it's a better exercise.