There called anderson front squats from pins, I knew id seen them before.
what i think is cool about a squat variation from pins is you can adjust the rom to however you need it to be/can use it to overload certain portions of the squat.
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That can be said of any modified ROM exercise. Dead stop also completely removes the eccentric plus you can completely unload at the bottom, which forces you to create tension to move the bar. When you pause at the bottom on a box or on your chest, you’re still staying tight and maintaining tension. With stopping on pins, you can actually release tension for a moment and that forces you to learn how to create tension and stability again in that bottom position.
TBH if I was going to try to overload or target a specific portion of a squat, I’d probably use squats to a box at the particular height I need; much like blocks for DL or boards for bench.
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Did deadstop FS the other day and eventually found it easier to unrack, get foot positioning, and then squat down to a dead stop then back up. Starting the first rep deadstop put a ton of pressure on my knees and I always wound up adjusting my stance and such once i got to the top of the first rep. Just made more sense to unrack first.
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Completely removes the eccentric at the very bottom you mean? You still get the eccentric contraction as you lower the weight to the pins, but then you “interrupt” the “EIC” (eccentric-isometric-concentric) process that happens at the bottom when reversing the bar, which I imagine becomes an “IC” (isometric-concentric). It’s kind of weird to think how we can short circuit EIC to become IC. So you still get the benefit of the eccentric contraction on the way down, but you also get another benefit of generating that starting strength (isometric->concentric) from pins. Also, as you unload at the bottom, you kind of enter an “unloading yielding isometric” while maintaining position, before turning it into an “overcoming isometric” and then a “concentric” contraction. lmao. Power Racks are beautiful weapons.
peace!!
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That’s precisely what I like about the dead stop starting off pins. I HAVE to get my position exactly right to move the bar at all. So after the first rep, every time I get down to the pins I let the weight settle onto them and relax my midsection and upper back so I have to recreate it all to move the bar.
@adarqui exactly, iso-con. There’s this moment right at the start where I’m pushing against the bar and it isn’t moving.
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Yup! And dead-stop from the bottom is one of the most underrated “feelings” in lifting I imagine. To walk under a bar at the bottom, then go iso-con and feel it move, then complete the lift, is a very interesting feeling. That initial iso->con transition is amazing. IMHO, feels substantially different than a “traditional squat rep”.
I’ve always thought of it like “grip training with grippers”: ie, you have a gripper in your hand, no tension, then you must go from iso->con to complete the crush.
“Grip training for squatters”: lots of dead stop variations. People can make some surprising progress with grip/crush training. There’s all kinds of techniques: filed down gripper, negatives, crush holds, etc. But, one of the fundamental “reps” is the initial iso->con rep for the initial crush. As opposed to most barbell lifts (other than deadlifts from the floor/blocks etc), where you unrack & lower the bar first.
Imagine someone starting all of their squat (& bench) sets from the bottom… sounds weird, and potentially limiting at the surface, but I wonder how that would turn out.
peace!!
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I underestand that the guys at Westside do a fair few chain suspended good morning and squat variations, which I’m guessing are substantially similar to dead stop off pins. Just from those front squats I can imagine how a dead stop squat or good morning would be a hell of an ME exercise.
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I think it’s as close as you’re going to get to getting into the weakest position and starting from there. I don’t think it matters too much if you fail higher or lower in a lift, starting at the bottom from a dead stop is going to be about as weak as you’ll be in that lift: no momentum, no stretch, plus you have to get your air and get tight in a crunched up, shitty position.
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@MarkKO you Mike Tuchscherer in disguise or something? The guy loves pin presses and squats
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I do remember him doing a bunch of them. Haven’t tried presses yet, but there’s going to be that second bench day…
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Inb4 three cookie bench
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Got to get that three before four…
I think I might actually have figured out what I need to do for bench. I’ll know mid 2018.
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First thought…
Oddly enough I did have a dream about setting up my perfect stack - except I still didn’t like doing it because I was being impatient.
If I apply myself, I can get my bench up on my own so when I so start using SSS’s sparks will really fly.
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*had a browse on the dark web
Inb4 high natural test and already reaches natural limits so first test only cycle does fuck all.
Huh? I doubt I’ve either high natural test or am close to my natural limits. OK, so high natural test maybe, but I haven’t been training long or intelligently enough to think I’m reaching my natural limits. Hell, I got to a 302 lbs bench fat and then and then less fat training mostly not that well for a shitty bencher (comp bench only twice a week at most, minimal other pressing bar military and dips and little upper body mass).
Having a bit more of a clue now and a bit more mass I don’t see how three cookies isn’t just a matter of six or so months and then however long to add that extra cookie (I’m predicting five years or so. Possibly longer, maybe less but that would surprise me).
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Where are the cookies? Give me
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At the end of the road to SHW
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I think the most I’ll get to is 110 kg, and that would be assisted. A lean 100 kg would be fairly big on my frame. Once I get to that 100 kg around this body comp I think my lifts will be waaay higher than now simply due to the extra muscle I’ll be carrying.
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Out of interest how tall are you?