10/22/2009
Need some drive
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barbelldog's Blogs
Explosive form techniques building the lockou
For explosive form I like to mix it up alot. I am going to go over a few of the explosion technique’s we use.
Lightening’s
These can be used with the Deadlift Squat and Bench form’s as long as you have a heavy squat rack.
All the setups begin the same you suspend heavy bands from the top of the squat rack and wrap around the end shaft’s on the barbell. What this does is allow you to severly overload the top or full lockout portion of the lift. Say you are Benching in the squat rack the weight on the bar is 500lb’s but at the lowest point (due to the bands) of the lift you will only be driving 250-300 lbs off of your chest and by doing this it allows you to build speed and push through the upper lockout portion of the lift at the heavier weight. these sets need to be low rep no more than 3 and rest needs to be no more than 1 minute between sets unless you are loading to an ME (Max Effort) lift.
Band press
we will also do a very similar exercise on the flat bench this technique also works with the squat and deadlift.
I will usually begin this form by setting 130lb dumbells on the floor just to the left and right of where my groove line would be on the bench. I would then wrap the bands through the handle on the dbell’s and loop them on to each side of the barbell having the bar typically loaded to 205lb’s. the effect of this is to again allow you to just be handling the bar weight at the bottom and try to accelerate through the upper half of the lift to a completed lock out. which with the heavy bands and 205 would be around 405 at lock out.
Chain press
This can also be used in all forms
We begin by hanging a 4” clevis off of each side of the barbell and then loading the clevis with different weights of chain( The length’s of all my chains is 6’) this one is also to help you achieve a stronger faster lockout. the chain coils at the bottom then loads the bar as you accelerate through.
thought’s Idea’s
thanks Butch
Lightening’s
These can be used with the Deadlift Squat and Bench form’s as long as you have a heavy squat rack.
All the setups begin the same you suspend heavy bands from the top of the squat rack and wrap around the end shaft’s on the barbell. What this does is allow you to severly overload the top or full lockout portion of the lift. Say you are Benching in the squat rack the weight on the bar is 500lb’s but at the lowest point (due to the bands) of the lift you will only be driving 250-300 lbs off of your chest and by doing this it allows you to build speed and push through the upper lockout portion of the lift at the heavier weight. these sets need to be low rep no more than 3 and rest needs to be no more than 1 minute between sets unless you are loading to an ME (Max Effort) lift.
Band press
we will also do a very similar exercise on the flat bench this technique also works with the squat and deadlift.
I will usually begin this form by setting 130lb dumbells on the floor just to the left and right of where my groove line would be on the bench. I would then wrap the bands through the handle on the dbell’s and loop them on to each side of the barbell having the bar typically loaded to 205lb’s. the effect of this is to again allow you to just be handling the bar weight at the bottom and try to accelerate through the upper half of the lift to a completed lock out. which with the heavy bands and 205 would be around 405 at lock out.
Chain press
This can also be used in all forms
We begin by hanging a 4” clevis off of each side of the barbell and then loading the clevis with different weights of chain( The length’s of all my chains is 6’) this one is also to help you achieve a stronger faster lockout. the chain coils at the bottom then loads the bar as you accelerate through.
thought’s Idea’s
thanks Butch
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