Creative Exercises At Home - Quarantine Edition

Discussion in 'Hypertrophy-Specific Training (HST)' started by mikeynov, Apr 12, 2020.

  1. Jester

    Jester Well-Known Member

    Does anyone have suggestions for a plyo-box replacement? I’m guessing stacked mats have a slide factor.

    The context is hip belt squats, and Ukrainian deadlifts.

    I’m not TOO far off just digging a hole in the ground, all things considered.
     
  2. mikeynov

    mikeynov Super Moderator Staff Member

    I feel like the best option in terms of stability would probably be to build them, no?
     
  3. mikeynov

    mikeynov Super Moderator Staff Member

    I appended this to the original post but also wanted to update this thread in case anyone misses it...

    A couple of other notes I wanted to add after having used this movement for a while.

    1) This leverage belt squat motion doesn't work quite like a normal squat, the weight you're lifting goes down and forward, so this draws your balance somewhat forward. In normal squat movements, I like the "midfoot" cue in terms of where to have your balance, i.e. right in the middle of the foot with both heel and forefoot in solid contact, and in principle the bar when viewed from the side would go straight down and up. However, in this movement, because your balance is more forward at the bottom than the top, STARTING at midfoot balance tends to make you shift a bit onto your toes at the bottom. So instead, walk your feet more forward at the top than you think such that you feel your weight solidly on your heels. This has the effect of making you more midfoot at the bottom, and if you had to pick your poison, having your weight slightly towards the heel is probably significantly safer than towards the front of the foot. So walk the feet forward such that you're more on your heels at the top of the motion.

    2) The height of the safety on the opposite side of what you're lifting should be high enough such that the bar is straight at most when you stand up, if not tipped down towards you, so as to prevent the weight from shifting towards that end of the rack. If you cinch your squat belt tight and have the opposite side too low, you can get an annoying effect where the bar starts to slide away from you as you do this. So make sure the opposite side is high enough such that, at most, the bar is level at the top, and if anything, still slightly pointing down towards your end.
     
  4. Jester

    Jester Well-Known Member

    I’m a bit concerned about how much load a wooden box (pair) can take. Welding not being in my skill set.
     

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