Workout Tips

The Lift Doctor: Isometric Training and Front Squat Technique

Follow this prescription to maximize your isometric training and front squat exercises.

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The Lift Doctor: Isometric Training and Front Squat Technique

Bench Press Pin Presses – Setup a flat bench in the power cage and place one cage pin on each side at chest height. Place a lightly loaded barbell on these pins. Next, place two more cage pins at a height along the bar path where you typically have problems moving the weight. You will get on the bench and drive the barbell upward off the 1st set of pins into the 2nd set of pins (set at your weakpoint) as hard as you can with maximal muscular tension for 5-10 seconds. Start with 50% of your 1RM and progress from there. Repeat for 3-4 sets.

Pause Squats – Perform squats where you slowly lower down into the squat and hold a position where you typically stall out when squatting; most times this is at parallel or slightly above. This is because we get stronger as our joint angles improve (near lockout) and we get help out of the hole due to the strength shortening cycle (elastic energy accumulates as we descend into the squat) in our muscles.  Hold this position for a 3-5 second count and explode back to lockout – repeat for 3-5 reps. Start with 50% of your 1RM and progress from there. Repeat for 3-4 sets.

Top-Down Deadlifts – Instead of pulling deadlifts off the floor, you can build the strength needed for bigger weights by focusing on the lowering phase of lift. Performing isometric holds, 3-5 seconds at mid-quad, right below the knees, and mid-shin, will build an ironclad posterior chain and help your overall pulling strength.

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