Casey Williams

Casey Williams after finishing his college football career at Bucknell University, he dove into powerlifting in 2010. He won the 242 class at RUM 7 and 8 in 2014/2015.His best lifts to date are an 810 squat, 540 bench, and 738 deadlift with a 2088 total at 242 raw with wraps. He also hit a 2300lb total in his only single ply meet going 850-650-800. In 2020, he opened Victory Float Lounge in Pittsburgh, PA and continues to Live, Learn, Pass On through coaching strength athletes online.

 
External Rotation vs Opening Up
External Rotation vs Opening Up
External rotation is the act of creating an anchor with your foot or hand (gripping the ground or floor hard) and then using the hip or shoulder respectively to create torque within the joint.
Coach's Take - Mindset
Coach's Take - Mindset
Could you imagine if you were judged by your absolute worst moment?
Coach's Take - 3 Keys to Success
Coach's Take - 3 Keys to Success
"That's a good way to describe the pull - trust. 15lb PR and I wasn't even that excited because I knew I should be doing that."
One Tip for Developing Your Training Methodology
One Tip for Developing Your Training Methodology
I read this on the internet and it's credited to Timothy Keller - who, I admittedly don't know anything about. However, this quote is FIRE, as the kids say.
Working Hard vs Being Effective
Working Hard vs Being Effective
Dorian Yates was the King of Effective.
Goal Clarity
Goal Clarity
Chase two rabbits, catch none.
Find a Way
Find a Way
Don't let perfect be the enemy of good.
Leg Press Myths
Leg Press Myths
Fact or Fiction: People care how much you can leg press.
Powerlifting Coach Casey Williams Answers What Grip To Use On The Bench Press
Powerlifting Coach Casey Williams Answers What Grip To Use On The Bench ...
From Casey's Coaching Blo I had a question come in the other day regarding bench grip: "Does the whole finger need to be covering the ring or does it simply need to be in contact with the ring?" I don't pay attention to feds or their rules with any type of regularity. As far as […]
Try This Next Session With a Training Partner
Try This Next Session With a Training Partner
Partner rest is a killer way to get a great, high intensity training session in.
Majoring in the Minors: Bench Grip
Majoring in the Minors: Bench Grip
Do you think I'm too wide?
Are you HURT or are you INJURED?
Are you HURT or are you INJURED?
Please, please, please don't ask Facebook.
How do you decide what to do?
How do you decide what to do?
I had this question come up from a client...
A Quick Tip Your Dumbbell Rows
A Quick Tip Your Dumbbell Rows
Slow down. Lighten up. Pay attention.
How to Learn (or Coach) New Technique
How to Learn (or Coach) New Technique
Some perspective on where you're going wrong on the mental side of this process.
Stop Deadlifting
Stop Deadlifting
I know..I just gave you all these great ideas with deadlift primers. But...
Try These Deadlift Primers
Try These Deadlift Primers
Be smart. Train hard. And always, squat before you deadlift.
Why Rest Periods Matter
Why Rest Periods Matter
Doing the same amount of work in less time means...
How to Clean Up Your Cues
How to Clean Up Your Cues
"I have too many cues going through my head."
Belt squat - Do's and Don'ts
Belt squat - Do's and Don'ts
Common Mistakes on the Belt Squat
FULL 9 Week Sumo Program
FULL 9 Week Sumo Program
Assistance work and progressions included!
Free 9 Week Program to Improve Sumo Technique
Free 9 Week Program to Improve Sumo Technique
Free 9 Week Sumo Deadlift Program
Warm Up Guide
Warm Up Guide
After a successful college football career at Bucknell University, Casey Williams devotes his life to powerlifting as a powerlifter and coach. Casey provides online coaching, programming, and nutrition.
Recovery & Autoimmune Disease
Recovery & Autoimmune Disease
And lessons for your own training and recovery.
Stop Doing Your RDL's Wrong
Stop Doing Your RDL's Wrong
Try this with yourself or with clients to fix your patterning.
Use Your Grip To Help Your Squat
Use Your Grip To Help Your Squat
Stop getting folded over with this grip fix.
How to Deload
How to Deload
It's like riding a bike at 60%.
Grow Your Bench with this Tricep Killer
Grow Your Bench with this Tricep Killer
The three headed monster.
Fix Back Rounding in Your Deadlift
Fix Back Rounding in Your Deadlift
One exercise but with a lot of intention.
A Hands Free Squat Variation That Might Make You Better
A Hands Free Squat Variation That Might Make You Better
Turning an injury into an opportunity.
Don't Do This When You Deadlift
Don't Do This When You Deadlift
Flex in all the right places.
Stop Breathing to Help Your Squat
Stop Breathing to Help Your Squat
I mean, breathe, but then hold it.
Training Structure: The Basics
Training Structure: The Basics
3 steps to build a foundation to become as strong as possible
Try These Before Your Next Squat Session
Try These Before Your Next Squat Session
Four simple stretches that will improve your squat.
The Best Tricep Exercise Dave Tate Ever Showed Me
The Best Tricep Exercise Dave Tate Ever Showed Me
Walking 1/4 dips - they get you every time.
Try This For Your Next Deadlift Cycle
Try This For Your Next Deadlift Cycle
I harp on this regularly, but most don't like to hear it... You don't have to deadlift to make your deadlift stronger. As an example, my training partner Curtis didn't have access to a gym through quarantine. So he did the typical bodyweight workouts. 8 weeks back into training and he pulled a relatively easy […]
3 Common Mistakes When Wearing a Belt
3 Common Mistakes When Wearing a Belt
It was like all at once I started seeing lifters wear their belts haphazardly...
Will Briefs Improve My Technique?
Will Briefs Improve My Technique?
Learn How to Pull the Slack Out of the Bar
Kettlebell Thoracic Extensions
Kettlebell Thoracic Extensions
Beware of the back pump.
Coaching Humanity
Coaching Humanity
...but it does make them human, and that's what we all need right now.
The #1 Thing to Add to Your Training In Going Back to the Gym
The #1 Thing to Add to Your Training In Going Back to the Gym
If you consider yourself one in a million, then there are 7800 people on the planet just like you.
Free 9 Week Program For Getting Back to the Gym
Free 9 Week Program For Getting Back to the Gym
Simple program to get you back on track in 9 weeks.
Band Pull Aparts - Do's and Don'ts
Band Pull Aparts - Do's and Don'ts
Ricky Bobby was fast, but he had a terrible yoke.
16 Week Progression for a Squat Imbalance
16 Week Progression for a Squat Imbalance
If Bill can do it, then your excuses don't mean...squat.
5 Factors in Adjusting Training Frequency
5 Factors in Adjusting Training Frequency
Cue the Instafamous 'coaches' - "Push through bro. You're doing great."
Keep Your Yoke While at Home
Keep Your Yoke While at Home
Snatch grip RDLs with a band and broom.
How I Used FTO To Get Stronger
How I Used FTO To Get Stronger
Shift your goals and get better, or prepare to get better.
How to: Dimmel Deads
How to: Dimmel Deads
Good for the glutes, good for the soul.
Fix Your Squat - Try This Movement
Fix Your Squat - Try This Movement
Even with light weight this exercise will make you work hard on your technique.
20 Week SSB Cycle
20 Week SSB Cycle
Easy gains in a 20 week SSB squat cycle.
Cheating Your Rows? Try these.
Cheating Your Rows? Try these.
Trap bar rows if you have a love/hate with yourself.
Misload Your Movements, On Purpose
Misload Your Movements, On Purpose
Off set loading is a great way to challenge your body with a new stimulus
How to Cycle Assistance Work
How to Cycle Assistance Work
Use your training age to determine how often to rotate your assistance work.

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