Looks like the safest and most effective way to blast your quads.
I saw a disturbing squat video last week where the lifter suffered an internal decapitation. Without a rear spotter or in a rack with safeties he could have dumped the bar but instead got folded up. It was a timely reminder of how heavy squats and bench are the most dangerous lifts you can do in the gym. Got to plan for Murphy's Law. There's always a risk of lower vertebrae disc herniation on deadlifts — RDLs and trap bar DL would be the safest alternatives.
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Thread: RANT: R.I.P. Tyrbolift
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06-16-2024, 05:13 PM #7141
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06-16-2024, 07:36 PM #7142
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06-16-2024, 07:43 PM #7143
- Join Date: Mar 2008
- Location: Norman, Oklahoma, United States
- Posts: 32,148
- Rep Power: 229808
I've been doing a lot of Smith Machine squats lately (started going back to m old gym). Really starting to see progress with them, able to get deep without stability issues. Splitting those with SSB squats. They got rid of their hack squat, which wasn't a great one. Old school Cybex, weird strength curve. Solved it with reverse banding. Once I figured that out, they got rid of it. They kept the damn V-squat, though. Go figure.
*MFC Elder Statesmen Cabinet Crew*
Has experience with a Belgian Malinois
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06-18-2024, 08:46 PM #7144
I dropped them for Landmine V-Bar Rows as my main back movement, but decided to use really light barbell rows as a finisher tonight and going forward. They're very versatile. Do you underhand grip?
Good to hear. I haven't touched a smith machine in many years. I remember over 20 years ago my apartment complex had a gym. Not much there, but for some reason they had a nice fancy smith machine. I'd go down way late in the night when nobody was there since I'd be hogging it for an hour. Learned a bunch of movements simply from trial and error, and certainly squatted. Stabilization can be a benefit. From my math that was about 5 years before signing up to bbDR. 3time
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06-19-2024, 04:30 AM #7145
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06-19-2024, 06:13 AM #7146
- Join Date: Mar 2008
- Location: Norman, Oklahoma, United States
- Posts: 32,148
- Rep Power: 229808
I do a ton of walking lunges and have incorporated weighted Bulgarian split squats into my routines. My hips are all beat up and I find that these have really helped my flexibility. Most of the time, I'll do some of these as a warmup, which make my squats move like butter. I am dangerously close to having my warmups take longer than my actual workouts.
*MFC Elder Statesmen Cabinet Crew*
Has experience with a Belgian Malinois
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06-19-2024, 06:51 AM #7147
Overhand, thumbless. I keep the thumbs over the bar even when I switch to straps.
I focus on pulling from the elbows, elbows tucked, rowing to the waist, hips pushed back with the angle anywhere from just above parallel to 30 degrees and maybe 45 degrees on the absolute heaviest sets but no bar humping.
I trained with a guy who only did them a few times with me — hated them. He was around 260 and preferred to lean back and Harley Davidson the 300lb stack on seated rows whereas on bent rows his form was garbage beyond 175. It's just one of those exercises that keeps you honest and takes a long time to move more weight on without cheating.
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06-19-2024, 03:36 PM #7148
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06-19-2024, 04:12 PM #7149
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