Teknikk i baseøvelsene

Teknikk er en viktig del av styrketrening, både for maksimal framgang og for å minimere sjansen for skader. Spesielt viktig er det i baseøvelser, som styrkeløft øvelsene; knebøy, benkpress og markløft. Disse øvelsene har et ekstremt stort potensiale både for økning i maksimal styrke og økning i muskelvolum (hypertrofi), men for maksimalt utbytte er det essensielt at man lærer inn en god og trygg teknikk før man kjører på med tunge vekter.

Internett er en flott ting, og man kan lære mye av å lese om disse øvelsene, når det er sagt så er de fleste nødt til å ha noe veiledning i praksis for å lære optimal teknikk. Det er vanskelig å lære teknikken i baseøvelsene kun gjennom lesing. Lesing kan dog være en god start, og det kan også være veldig nyttig med teoretisk kunnskap for folk som har den grunnleggende teknikken inne, og derfor vil jeg her referere til de aller beste artiklene jeg har lest om baseøvelsene, alle av dyktige Mike Robertson.

Squat (knebøy).
Bench Press (benkpress).
Deadlift (markløft).


«I live by two mottos: One is, if in doubt, squat and run hills. So you walk into the gym and don’t know what to do? Then squat and run hills. Have a shitty day at work and want to break someone’s neck but aren’t sure who’s? Then squat and run hills.

The other motto is: Is what I’m doing awesome? If I ask myself that and the answer is no, then I don’t do it.

So with conditioning, when faced with something like jogging on the treadmill, ask yourself first: is this awesome? When you see someone in the gym on a treadmill, do you go, «My God, that is so awesome!» No, you go, look at that poor dumb bastard, he probably just had a triple bypass or something. But hill sprinting? To me, that’s awesome.

Of course, geeks like to bust my chops with questions like, «How do I even know if something is awesome or not?» My answer is, if you’re so freaking unsure that you have to ask someone else for his or her opinion then the answer is it’s probably not the least bit awesome.»

– Jim Wendler

For å dra fullt nytte av disse fantastiske øvelsene, må jeg dog også anbefale at man får veiledning i praksis. Så om du kjenner noen som du vet er kvalifiserte til å lære bort baseøvelsene, bør du ta kontakt og høre om de kan hjelpe deg. Ellers er det alltid mulig å ta kontakt med en lokal styrkeløftklubb og be om veiledning der.

Jeg jobber også som personlig trener på Elixia Sjølyst, og hjelper deg gjerne der! Send meg en e-post til fredarn@fredarn.com 🙂



  1. Burde ikke hodet ditt ha en litt annen vinkel? Mr Robertson snakker jo om at du skal se skrått nedover. Bare et lite tips:-)

  2. En nøytral holdning i nakken er å anbefale for å miniferie skaderisikoen, men du kan jo søke opp videoer av maksløft fra Mike mfl. Og seg hvordan det ser ut.. Nakkeholdningen min stammer forøvrig fra vektløftingen, hvor jeg føler at å se litt oppover hjelper i draget..

  3. http://m.flickr.com/photos/38313689@N00/6429504005/lightbox/ – En av verdens desiderte beste vektløftere, som i likhet med så og si alle vektløftere ser litt oppover i draget..

  4. Interessant. Så fordelen med nøytral nakke er at det forebygger skader og litt oppover gjør deg sterkere? Prøver ikke å sette deg på plass her, men jeg er faktisk litt forvirret:-) Robertson sier jo at man mister styrke ved å hyperekstendere nakken???

  5. Jeg tror nok det er mest psykologisk, og det er bare bra å etterstrebe en nøytral nakke. Men at man skal miste styrke ved å hyperekstendere har jeg ikke sett noe, men nå har Mike lenger erfaring enn meg, så det er mulig han er inne på noe…

  6. Hiya, I’m really glad I’ve found this information. Today bloggers publish only about gossips and internet and this is really frustrating. A good website with exciting content, this is what I need. Thank you for keeping this web-site, I’ll be visiting it. Do you do newsletters? Can’t find it.

  7. My spouse and I absolutely love your blog and find the majority of your post’s to be what precisely I’m looking for. can you offer guest writers to write content to suit your needs? I wouldn’t mind composing a post or elaborating on many of the subjects you write with regards to here. Again, awesome web site!

  8. you’re in reality a good webmaster. The site loading speed is amazing. It seems that you are doing any unique trick. In addition, The contents are masterwork. you have performed a fantastic activity in this subject!

  9. Simply desire to say your article is as amazing. The clearness in your post is just cool and i could assume you’re an expert on this subject. Well with your permission allow me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please continue the enjoyable work.

  10. I want to voice my gratitude for your kindness giving support to all those that actually need help with this field. Your real commitment to passing the message throughout came to be amazingly informative and have continually enabled regular people like me to attain their pursuits. Your amazing warm and helpful suggestions entails a great deal a person like me and still more to my office colleagues. Thank you; from everyone of us.

  11. After study a few of the weblog posts in your web site now, and I really like your approach of blogging. I bookmarked it to my bookmark website checklist and will be checking back soon. Pls take a look at my website online as nicely and let me know what you think.

  12. One important issue is that when you’re searching for a student loan you may find that you will want a co-signer. There are many conditions where this is true because you might find that you do not possess a past credit rating so the loan provider will require that you’ve got someone cosign the credit for you. Interesting post.

  13. Some truly nice and utilitarian information on this site, as well I think the style holds excellent features.

  14. his male enhancement product uses mechanisms that create friction against the male member. This will then enhance male member size over time. This does not only make your male member longer, it also improves performance. Studies show an average growth in flaccid male member length of over 2 inches and an increase in erect length of over 4 inches; results our system provides. A majority of men even report an expansion in male member girth after a few months of use. Medical professionals have supported our findings. read more

  15. I think this internet site contains very superb composed content material articles.

  16. obviously like your web site however you have to take a look at the spelling on several of your posts. Many of them are rife with spelling problems and I to find it very bothersome to tell the truth then again I will definitely come again again.

  17. I’d incessantly want to be update on new content on this website , bookmarked! .

  18. However, if you are tall, an amazing singer . the fact that the little patters won look good on you.

  19. Sondowanie kobieta jego osoba jeśliby no tak, w pewnej mierze zazwyczaj rzec subtelnie.

  20. Bardzo ładny styl pisania super informacja, dziękuje za ciekawy artykuł i oczekuję na więcej : D.

  21. Howdy! This is my first comment here so I just wanted to give a quick shout out and tell you I truly enjoy reading your articles. Can you recommend any other blogs/websites/forums that deal with the same subjects? Thank you so much!

  22. After I originally commented I clicked the -Notify me when new feedback are added- checkbox and now each time a remark is added I get 4 emails with the same comment. Is there any approach you possibly can take away me from that service? Thanks!

  23. Some truly good content on this website , thankyou for contribution.

  24. Thanks , I’ve just been searching for information about this topic for ages and yours is the best I have discovered till now. But, what about the conclusion? Are you sure about the source?

  25. It’s like the author read my mind. I like your clear writing style. Reflective text, written on the basis of honest information. Great graphics. Tkanks and good luck.

  26. Hi there, You’ve done a fantastic job. I will definitely digg it and personally recommend to my friends. I’m sure they’ll be benefited from this web site.

  27. Regards for all your efforts that you have put in this. very interesting information. «Nurture your mind with great thoughts.» by Benjamin Disraeli.

  28. Appreciating the time and effort you put into your blog and detailed information you provide. It’s great to come across a blog every once in a while that isn’t the same old rehashed information. Great read! I’ve bookmarked your site and I’m including your RSS feeds to my Google account.

  29. Just found your web page via google and I look at it’s a shame that you’re not ranked better considering that this can be a implausible post. To alter this I decided to avoid wasting your web site to my RSS reader and I will attempt to mention you in certainly one of my posts due to the fact you truly deserv further readers when publishing content material of this top quality.

  30. I like this web blog very much so much fantastic information. «Our national flower is the concrete cloverleaf.» by Lewis Mumford.

  31. Nice read, I just passed this onto a friend who was doing some research on that. And he actually bought me lunch because I found it for him smile Therefore let me rephrase that: Thank you for lunch! «Without friends no one would choose to live, though he had all other goods.» by Aristotle.

  32. I’m not that substantially of a net reader to be truthful but your sites seriously great, keep it up! I’ll go ahead and bookmark your web site to come back down the road. All of the ideal

  33. I have read this post very attentively and I must admit I’m charmed. In my view you’re extremely talented. Splendid concept, excellent effect.

  34. I saw a lot of website but I think this one holds something special in it. «The gods visit the sins of the fathers upon the children.» by Euripides.

  35. Good site! I really love how it is simple on my eyes and the data are well written. I’m wondering how I could be notified when a new post has been made. I’ve subscribed to your RSS which must do the trick! Have a nice day! «Reputation is what other people know about you. Honor is what you know about yourself.» by Lois McMaster Bujold.

  36. I would like to thnkx for the efforts you’ve put in writing this blog. I am hoping the same high-grade blog post from you in the upcoming as well. In fact your creative writing skills has inspired me to get my own blog now. Really the blogging is spreading its wings rapidly. Your write up is a great example of it.

  37. You can definitely see your enthusiasm in the work you write. The world hopes for even more passionate writers like you who aren’t afraid to say how they believe. Always follow your heart.

  38. oui mais non. Assurément car il est probable qu’on détermine de nouvelles causes qui certainement se référent de semblables chiffres. Non en effet il n’est pas suffisant d’imiter ce qu’on est en mesure de rencontrer chez certains articles autres puis le transposer tant simplement.


  40. disaster film is hilarious, i laugh for hours just watching that movie;

  41. I visited a lot of website except I conceive this one contains something extra in it in it

  42. You’re so awesome! I do not think I’ve read through something like this before. So good to find someone with some original thoughts on this issue. Seriously.. many thanks for starting this up. This site is something that is needed on the internet, someone with a little originality!

  43. Thanks for another wonderful post. The place else may just anybody get that type of information in such a perfect approach of writing? I’ve a presentation subsequent week, and I am on the search for such info.

  44. You have noted very interesting points ! ps nice website . «He that will not sail till all dangers are over must never put to sea.» by Thomas Fuller.

  45. I truly appreciate this post. I have been looking everywhere for this! Thank goodness I found it on Bing. You have made my day! Thank you again! «That which does not kill us makes us stronger.» by Friedrich Nietzsche.

  46. You made some decent points there. I checked on the internet to learn more about the issue and found most individuals will go along with your views on this site.

  47. *Youre so cool! I dont suppose Ive read anything like this before. So nice to find somebody with some original thoughts on this subject. realy thank you for starting this up. this website is something that is needed on the web, someone with a little originality. useful job for bringing something new to the internet!wow gold

  48. I really enjoy studying on this web site , it holds good posts .

  49. Thank you very much! Quality of podcasts is wonderful as well as content.Respect to authors!

  50. Good write-up, I am regular visitor of one’s website, maintain up the nice operate, and It is going to be a regular visitor for a lengthy time. «Our opinions do not really blossom into fruition until we have expressed them to someone else.» by Mark Twain.

  51. Bill Minder 3 is great for keeping track of your monthly bills and setting up recurring bills, payments, etc.

  52. I like it when folks get together and share views. Great site, keep it up!

  53. Your blog is wonderful dude. i enjoy to check out it daily. very nice layout and content material ,

  54. Very interesting subject, appreciate it for putting up.

  55. very great post, i unquestionably really like this internet site, persist in it

  56. Dead indited subject matter, Really enjoyed looking at .

  57. I collectively with my pals occurred to be reading via the most effective guidance from your net weblog whilst all of a sudden created a terrible feeling I had not expressed respect to the weblog owner for those tactics. These young men are already for that reason joyful to find out all of them and have now sincerely been loving them. We appreciate you genuinely seriously thoughtful after which for choosing these kinds of decent topic matter most of the people are genuinely eager to learn. Our honest regret for not expressing appreciation to you sooner.

  58. There are some attention-grabbing closing dates in this article but I don’t know if I see all of them middle to heart. There is some validity but I’ll take hold opinion until I look into it further. Good article , thanks and we wish extra! Added to FeedBurner as nicely

  59. Whoa! This blog looks just like my old one! It’s on a completely different subject but it has pretty much the same page layout and design. Wonderful choice of colors!

  60. I’m typically to blogging and i seriously respect your content. The article has genuinely peaks my interest. I’m going to bookmark your website and hold checking for brand new data.

  61. This web site truly has all of the information and facts I wanted concerning this subject and didn’t know who to ask.

  62. An additional issue is really that video gaming has become one of the all-time most important forms of entertainment for people of every age group. Kids have fun with video games, and adults do, too. The XBox 360 is probably the favorite games systems for people who love to have a lot of games available to them, in addition to who like to play live with others all over the world. Thanks for sharing your notions.

  63. Excellent web site you have got here.. It’s hard to find high-quality writing like yours these days. I really appreciate individuals like you! Take care!!

  64. It’s laborious to seek out knowledgeable individuals on this subject, but you sound like you already know what you’re speaking about! Thanks