Static Hold Exercises

  1. Static Hold Exercises


    How often do you guys incorporate this in your training routines (if at all)? I'm currently performing static holds @ 30% above my 1RM at the end of Maximum Effort Day (core lifts only), about everyother week.


    The Neck


  2. Anyone, anyone?

  3. Can you elaborate a bit more? I think I see what you mean and it's a great way to enhance the connective tissue strength.
    M.Ed. Ex Phys

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  4. I typically do them for bench & squat. I do it about once everyother week @ the end of my core exercise. Squats for example; I'll load the bar up @ 30% above my 1RM & just hold the weight in the upright position for 4*15-30sec.

  5. Quote Originally Posted by The Neck View Post
    I typically do them for bench & squat. I do it about once everyother week @ the end of my core exercise. Squats for example; I'll load the bar up @ 30% above my 1RM & just hold the weight in the upright position for 4*15-30sec.
    Ok, that's what I thought you were saying, but wanted to make sure first. I've never done them, but can definitely see their efficacy.
    M.Ed. Ex Phys


  6. for the squat one youre talking about it lets the CNS adapt to the heavier weight
    Serious Nutrition Solutions

  7. I think I don't it mainly for the mental aspect. Just having the extra load helps me prepare for meets. Or maybe I'm just some kind of weirdo!!

  8. Quote Originally Posted by The Neck View Post
    I think I don't it mainly for the mental aspect. Just having the extra load helps me prepare for meets. Or maybe I'm just some kind of weirdo!!
    well no if you just do a 1RM projected max squat and record youself, you'll see youre a bit shaky cuz you CNS hasnt adapted to the heavier weight. Theres a lot going on in your body even if youre just standing there w/ the weight on your back
    Serious Nutrition Solutions

  9. Right on, I appricated all the feedback.

  10. Quote Originally Posted by The Neck View Post
    Right on, I appricated all the feedback.
    Np bud, give it a whirl like 1-1.5 weeks away from you maxing on your squat or something. it should make a difference
    Serious Nutrition Solutions

  11. I would think that 30% would also be way too big of a load; 5-10% would suffice.
    M.Ed. Ex Phys


  12. I like to set up reverse bands so that the weight at the top is 120% of my 1RM, then squat, bench, deadlift, whatever. I usually do a lot of singles, strengthens your tendons and improves your CNS!

  13. We do tons of static moves for Hung Gar and I think they contribute a ton to strength.
    ACSM-CPT

  14. Quote Originally Posted by Sweekaters View Post
    I like to set up reverse bands so that the weight at the top is 120% of my 1RM, then squat, bench, deadlift, whatever. I usually do a lot of singles, strengthens your tendons and improves your CNS!

    I also do band training & notice a big difference!!!

  15. Static hold exercises, like planche, front lever, back lever.. Better than any weight training. Gymnasticsbodies.com, check it out, try it out, static holds are why i look like a bodybuilder and don't lift weights, other than the weighted chins/pullups, I use no weights. I will be adding squats and deads soon, but static holds are absolutely incredible, train like a gymnast, eat like a bull, i'd give alot of guys on here a serious run for their money with posing breifs on, and I've only just begun. My weight says 180, but I've probably added 5-10 pounds since then. I'm new, hi my name is capomano.

  16. I've never found static holds to be helpful for raw lifting. Anything I could lift raw hasn't felt that heavy just holding it. It's come out of the bottom of the lift that's the problem. If you're going to compete in gear that allows you lift weight way over your raw max, then you have to do something to get used to feeling those big weights. If you do them, I wouldn't go crazy with the poundage or time. 30% above your max sounds like a bit much to me too.
  

  
 

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