In the super beast program how do you preform isometrics in the power rack? Could some use the squat as an example?
I think you just push an empty bar against pins
so having 2 sets of safety pins would come in handy
A squat rack would be good for dead lift, clean and snatch type isometrics. But because the safety pins are so low it would be hard to use for squat, press and row type of isometrics. For functional isometrics any squat rack or power rack will be fine. But for plain isometrics the rack will have to be bolted to the ground, something that I have not found in gyms yet.
I miss read your post. Please ignore what I wrote before as it does not answer your question. I have never done squat isometrics but this is what I do for clean isometrics.
Set the pins in a power rack just above knee level
For isometrics:
Bring the bar to the bottom of the pins and pull hard (with good form) for 10 seconds
For functional isometrics:
Load a heavy bar on top of the pins. Lift the bar just of the pins (with good form and hold for 10 seconds). Add weight until you can’t do this. It is amazing how much weight you can lift like this!
About various heights: I don’t know. I tend to just work my weak point and in the clean this is just above my knee.
Hope this helps, I guess squats would be similar. But I don’t know.
You can also use the Smith machine by overloading the bar so that you cannot move it. Just pick the correct height for the training point you want to work with, overload the bar, and strain. Since you are not moving the bar (assuming you are doing true isometrics), the typical complaints regarding the Smith machine (i.e., it forces you to use a preset path, etc.) are not a problem. You still have to make sure that you are using correct form for the squat position you select, however.