Frequently asked questions about certain exercises

**Deciever** · 10-16-2002, 07:13 PM

Just thought i'd start a thread that is about the exercises that no one ever seems to know how to do...

Sooo... if you either have an exercise you wuld like to be shown(i'll see what i can do about getting video of it), or post a description of an exercise you see frequently asked about, post it here.

List so far-

1) Kneeling squats -- http://www.asylum-strength.com/videos/skneelsquat.mpg
-Information- ".....Then we tried a new move that my wicked little brain came up with. I was wanting to come up with a move that would fry the hips through speed, but would also work the core, lower back especially, and would require a tight arch throughout...and something that would take on the knees out position of the squat. So this is what I came up with. Band tied to the rack, and looped though a belt, and attached to me. Then added BB weight to work up to 221. The idea was to thrust the hips forward with as much speed as possible...to build hip speed and strength (which I use to squat and sumo dead). ...."

2) Glute Ham Raise -- http://66.235.16.23/training/videos/...glute_calf.WMV / http://138.9.1.58/athleticperformanc...am%20Raise.mpg

3) Donkey Calf Raise -- http://www.exrx.net/AnimatedEx/Gastr...yCalfRaise.gif
-Information - http://www.exrx.net/WeightExercises/...CalfRaise.html

4) Hassock Squat ::Quoted from a member on anabolic review"
"...can you be a bit more detail?"

This is taken from Dave's q & a:

Q: What are hassock squats?

A: A Hassock is a leather footstoole. When you sit on it you will sink a inch or two before it stops you.

Q: hi dave.. we got a hassock stool for squats. how can you incorporate this into really flexing off the hassock to develope more speed? would you suggest the percentage,bands,chains,sets and reps. also what days would be good to do this? thanks TONY

A: TONY I LOVE TO OCCASIONALLY USE THE HASSOCK FOR MAX EFFORT SQUAT WORKOUTS WITH EITHER THE SAFETY SQUAT BAR,CAMBERED SQUAT BAR, MANTA RAY, OR FRONT SQUAT HARNESS. I DON'T WEAR ANY EQUIPMENT, USE A CLOSE STANCE, SQUAT TO A LOW BOX, AND STRAIN. IT STRENGTHENS THE HIPS,CORE,AND POSTERIOR CHAIN TO THE MAX!

Q: HI DAVE.. WE JUST GOT A HASSOCK STOOL FOR SQUATS.HOW CAN I USE IT TO DEVELOPE MORE FLEX AND SPEED OFF THE BOTTOM? LIKE WHAT DAYS TO USE. WHAT PERCENTAGE AND THE USE OF BANDS AND CHAINS WITH IT ALSO WHAT HEIGHT DO YOU SUGGEST FOR THIS...SETS AND REPS.... THANKS TONY..

A: Tony, Use it on ME day as a low box squats with the various bars. Work up to a max single.

Hopefully, that explains it a little better than I could.

5) Zercher lifts - http://www.olympus.net/personal/cablebar/Zlift.htm

**p0w3rlift3r** · 10-16-2002, 07:30 PM

link: http://www.joeskopec.com/assist.html

**Easygainer** · 10-17-2002, 03:40 PM

just two and kind of stupid but humility never hurt anyone

donkey calf raises
glute ham raises

the descriptions of them are poor to say the least

**Deciever** · 10-17-2002, 03:45 PM

refer to original post for videos that have been added

**placebo** · 10-19-2002, 12:56 PM

why not sticky this?

**Deciever** · 10-19-2002, 12:57 PM

i'd like to wait until it gets bigger and more informational..... when that happens, i'll sticky it up..

i'll do periodic bumps from now on so it doesnt drift to far down.

**healthy n_fit** · 10-19-2002, 01:30 PM

Originally posted by Deciever
i'd like to wait until it gets bigger and more informational..... when that happens, i'll sticky it up..

i'll do periodic bumps from now on so it doesnt drift to far down.

And I'll do that for you too!

I'm also doing that to my PL equipment thread.

**StevenBallin247** · 10-19-2002, 10:21 PM

Wasn't getting any replies in the excercise forum... so thought I might try here, please read

http://forum.bodybuilding.com/showth...threadid=66295

regarding my bench question... Don't need to see a video really just need some specifics/let me know what you do, to clear things up.

Thanks.

**Deciever** · 10-20-2002, 07:55 AM

tuck your shoulder blade before you unrack the weight, and keep them tucked the entire time... it will shorten your bench stroke, which will let you move more weight. It will also make you more stable on the bench. So right before you go to unrackthe weight, roll your shoulder blades together, so they are just about touching, and then unrack the wieght so they are still tucked. Dont untuck themat all during the benhc. it will just make things harder for you

**p0w3rlift3r** · 10-20-2002, 09:46 AM

also touch the very bottom of the chest or upper abdomen, strengthen the tris so that you keep the barbell moving in a straight path, lower the wieght with the lats as much as possible, when you puase the wieght puase it high on the chest when the press command is given sink it into your chest a little and explode up

**StevenBallin247** · 10-20-2002, 10:15 AM

Alright thanks guys, gotta practice this form now. Oh yeah, I just downloaded that clip of the guy benchin 701... pretty cool.

Been practicing the form with my shoulder blades pulled together, and legs flat-footed under the bench...

I'm noticing an arch indeed, and about 1 inch shorter stroke, but I also feel a SLIGHT (not too bad) discomfort in my lower back right above my ass, is that because it's flexed during the 'arch'? Should I be flexing that area, is that correct?

I guess I better start using that machine in the gym that strengthens the lower back... cause I've never used it.

Thanks

**matt_T** · 10-20-2002, 02:29 PM

how about zercher lifts, there seems to be a wide variety.

**Deciever** · 10-20-2002, 03:03 PM

check top

**matt_T** · 10-20-2002, 03:41 PM

Originally posted by Deciever
check top

thanks, you are the top mod!

**Deciever** · 10-20-2002, 03:42 PM

Originally posted by matt_T
thanks, you are the top mod!

thanks man...wow.. i feel so important

**healthy n_fit** · 10-20-2002, 03:50 PM

Originally posted by Deciever
thanks man...wow.. i feel so important

And you ARE!!!!

**Antaeus** · 10-22-2002, 10:37 AM

heh I'm used to holding weight over my head doing hyperextensions. Never thought of using a barbell at arms length off the floor!! Gotta try that...

**Deciever** · 10-28-2002, 01:39 PM

-

**p0w3rlift3r** · 10-29-2002, 02:18 PM

Originally posted by Antaeus
heh I'm used to holding weight over my head doing hyperextensions. Never thought of using a barbell at arms length off the floor!! Gotta try that...

your at an (anatomicly) stronger postion that way

**Deciever** · 11-28-2002, 07:18 PM

bump----

**lilmuscleman** · 11-28-2002, 07:28 PM

Originally posted by Antaeus
heh I'm used to holding weight over my head doing hyperextensions. Never thought of using a barbell at arms length off the floor!! Gotta try that...

ahh i hold the weight over my head too when doing hyperextensions

**Kane Fan** · 11-28-2002, 08:16 PM

well this is very cool
but wouldn't it be better on the excercises forum

**Deciever** · 11-28-2002, 08:42 PM

it could be in either...
i put it here because there are so many strange lifts in PLing..

**PLAngel** · 11-30-2002, 07:00 AM

Originally posted by Deciever
Just thought i'd start a thread that is about the exercises that no one ever seems to know how to do...

Sooo... if you either have an exercise you wuld like to be shown(i'll see what i can do about getting video of it), or post a description of an exercise you see frequently asked about, post it here.

List so far-

1) Kneeling squats -- http://www.asylum-strength.com/videos/skneelsquat.mpg
-Information- ".....Then we tried a new move that my wicked little brain came up with. I was wanting to come up with a move that would fry the hips through speed, but would also work the core, lower back especially, and would require a tight arch throughout...and something that would take on the knees out position of the squat. So this is what I came up with. Band tied to the rack, and looped though a belt, and attached to me. Then added BB weight to work up to 221. The idea was to thrust the hips forward with as much speed as possible...to build hip speed and strength (which I use to squat and sumo dead). ...."

2) Glute Ham Raise -- http://66.235.16.23/training/videos/...glute_calf.WMV / http://138.9.1.58/athleticperformanc...am%20Raise.mpg

3) Donkey Calf Raise -- http://www.exrx.net/AnimatedEx/Gastr...yCalfRaise.gif
-Information - http://www.exrx.net/WeightExercises/...CalfRaise.html

4) Hassock Squat ::Quoted from a member on anabolic review"
"...can you be a bit more detail?"

This is taken from Dave's q & a:

Q: What are hassock squats?

A: A Hassock is a leather footstoole. When you sit on it you will sink a inch or two before it stops you.

Q: hi dave.. we got a hassock stool for squats. how can you incorporate this into really flexing off the hassock to develope more speed? would you suggest the percentage,bands,chains,sets and reps. also what days would be good to do this? thanks TONY

A: TONY I LOVE TO OCCASIONALLY USE THE HASSOCK FOR MAX EFFORT SQUAT WORKOUTS WITH EITHER THE SAFETY SQUAT BAR,CAMBERED SQUAT BAR, MANTA RAY, OR FRONT SQUAT HARNESS. I DON'T WEAR ANY EQUIPMENT, USE A CLOSE STANCE, SQUAT TO A LOW BOX, AND STRAIN. IT STRENGTHENS THE HIPS,CORE,AND POSTERIOR CHAIN TO THE MAX!

Q: HI DAVE.. WE JUST GOT A HASSOCK STOOL FOR SQUATS.HOW CAN I USE IT TO DEVELOPE MORE FLEX AND SPEED OFF THE BOTTOM? LIKE WHAT DAYS TO USE. WHAT PERCENTAGE AND THE USE OF BANDS AND CHAINS WITH IT ALSO WHAT HEIGHT DO YOU SUGGEST FOR THIS...SETS AND REPS.... THANKS TONY..

A: Tony, Use it on ME day as a low box squats with the various bars. Work up to a max single.

Hopefully, that explains it a little better than I could.

5) Zercher lifts - http://www.olympus.net/personal/cablebar/Zlift.htm

Jay, you make my head hurt

Now get on messenger so I can talk to your sexy ass!!

**Powerlifter16** · 11-30-2002, 08:22 AM

Originally posted by PLAngel
Jay, you make my head hurt

Now get on messenger so I can talk to your sexy ass!!

Calm down killer

lifter

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