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  1. #1
    Registered User Deciever's Avatar
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    Frequently asked questions about certain exercises

    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
    Last edited by Deciever; 10-20-2002 at 03:04 PM.
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  2. #2
    Member p0w3rlift3r's Avatar
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    Last edited by p0w3rlift3r; 10-19-2002 at 09:44 PM.
    I've seen a 15 year old deadlift 440 lbs. first time ever touching a weight
    I've witnessed a begginer increase there total 350 lbs. the first month
    I myself can show you men bench pressing 821 lbs. men deadlifting nearly 940 lbs. men squatting 1104 lbs.
    Powerlifting the sport of imposibility to Bodybuilders everywhere

    Whats my post workout drink? half a bottle of Jack Daniels No. 7 sounds about right
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  3. #3
    Member Easygainer's Avatar
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    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
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  4. #4
    Registered User Deciever's Avatar
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    refer to original post for videos that have been added
    Last edited by Deciever; 10-17-2002 at 03:48 PM.
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  5. #5
    Registered User placebo's Avatar
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    why not sticky this?
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  6. #6
    Registered User Deciever's Avatar
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    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.
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  7. #7
    Registered User healthy n_fit's Avatar
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    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.
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  8. #8
    Member StevenBallin247's Avatar
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    Bench

    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.
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  9. #9
    Registered User Deciever's Avatar
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    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
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  10. #10
    Member p0w3rlift3r's Avatar
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    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
    I've seen a 15 year old deadlift 440 lbs. first time ever touching a weight
    I've witnessed a begginer increase there total 350 lbs. the first month
    I myself can show you men bench pressing 821 lbs. men deadlifting nearly 940 lbs. men squatting 1104 lbs.
    Powerlifting the sport of imposibility to Bodybuilders everywhere

    Whats my post workout drink? half a bottle of Jack Daniels No. 7 sounds about right
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  11. #11
    Member StevenBallin247's Avatar
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    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
    Last edited by StevenBallin247; 10-20-2002 at 10:36 AM.
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  12. #12
    Senior Member matt_T's Avatar
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    how about zercher lifts, there seems to be a wide variety.
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  13. #13
    Registered User Deciever's Avatar
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    check top
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  14. #14
    Senior Member matt_T's Avatar
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    Originally posted by Deciever
    check top
    thanks, you are the top mod!
    "In all human affairs there are efforts, and there are results, and the strength of the effort is the measure of the result." - James Allen

    "He who cannot obey himself will be commanded. This is the nature of living creatures" - Friedrich Nietzsche
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  15. #15
    Registered User Deciever's Avatar
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    Originally posted by matt_T
    thanks, you are the top mod!
    thanks man...wow.. i feel so important
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  16. #16
    Registered User healthy n_fit's Avatar
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    Originally posted by Deciever
    thanks man...wow.. i feel so important
    And you ARE!!!!
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  17. #17
    Member Antaeus's Avatar
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    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...
    405/275/495 @ 181 lbs BW
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  18. #18
    Registered User Deciever's Avatar
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    -
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  19. #19
    Member p0w3rlift3r's Avatar
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    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
    I've seen a 15 year old deadlift 440 lbs. first time ever touching a weight
    I've witnessed a begginer increase there total 350 lbs. the first month
    I myself can show you men bench pressing 821 lbs. men deadlifting nearly 940 lbs. men squatting 1104 lbs.
    Powerlifting the sport of imposibility to Bodybuilders everywhere

    Whats my post workout drink? half a bottle of Jack Daniels No. 7 sounds about right
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  20. #20
    Registered User Deciever's Avatar
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    bump----
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  21. #21
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    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
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  22. #22
    Registered User Kane Fan's Avatar
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    well this is very cool
    but wouldn't it be better on the excercises forum
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  23. #23
    Registered User Deciever's Avatar
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    it could be in either...
    i put it here because there are so many strange lifts in PLing..
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    Re: Frequently asked questions about certain exercises

    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!!
    Stats are gone
    Ask o'er msn or aim

    Powerlifting is cool ^_^

    How many 120lb chics do you know that can bench 145?
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    Re: Re: Frequently asked questions about certain exercises

    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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