CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 02-22-2003, 03:54 PM   #1
Dan John
Departed Dan John is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 365
Working on an experiment here at the Murray Institute for Higher Lifting. How to increase the top end of my Tabata Squats.

So, I added chains. I have 110 pounds of chains...55 to a side...and I tossed them on the bar with 65 pounds. It seemed in the first of the eight sets to be waaaay too light, but I noticed on this first set, that I had no momentum as I shot up.

By the last minute of the four minutes, I realized that the lighter (relative term) at the bottom was great for depth and the chains were making every rep count.

So, I am officially welcoming Tabata Front Squats with Chains to my list of workouts. It may be the best single O lifting workout I know.

I am considering some other variations, too, I will keep you all posted.
  Reply With Quote
Old 02-22-2003, 05:41 PM   #2
Scott Shafer
Member Scott Shafer is offline
 
Profile:
Join Date: May 2004
Location: San Antonio  TX
Posts: 92
Add a press to the top of every rep and you have a whole workout, Dan.
  Reply With Quote
Old 02-22-2003, 09:38 PM   #3
Coach
Founding Father Coach is offline
 
Profile:
Join Date: Aug 2003
 
Posts: 391
Really cool! We could via hooks law get a similar result with rubber tubing, no?

Which brings me to another idea in developing the squat clean. I've long thought it would be interesting/fun to set up a bar tethered by rubber tubing at the bar ends and ground. I'd set it up so that the load was insignificant at the knees and nearly impossible to pull up to the navel, demanding super-quick drop under. It would expose an athlete to the demands of coming under super-fast without an intimidating load while giving ample resistance to pull against. My hope would be that we could develop a quick drop before it became absolutely essential later on due to bigger loads.

  Reply With Quote
Old 02-24-2003, 03:59 PM   #4
David Wood
Departed David Wood is offline
 
Profile:
Join Date: Oct 2002
 
Posts: 3,303
You folks are sick . . . and I mean that in the nicest way possible. :happy:
  Reply With Quote
Old 02-26-2003, 06:59 AM   #5
Mark Cain
Departed Mark Cain is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 42
Admin/staff.
some fellow by the name of doug hepbern (?)..... developed the contraption ( or something similar based upon the same concept ) you are mentioning back in the late 60's or early 70's. i think that it is still patented yet you may find a similar device in the back of past issues of muscle magazines. his style of training using that particular machine was something else! the resistance increased much like the incremental increase by the chain links adding to the weight of the bar. i think he called this dynamic tension or something like that. or dynamic resistance training. later editions of the thing had an even greater force curve applied over the distance travelled at the top end.
i like the chain idea of jon's. neat. mother necessity...
  Reply With Quote
Old 02-26-2003, 08:54 AM   #6
Coach
Founding Father Coach is offline
 
Profile:
Join Date: Aug 2003
 
Posts: 391
Hey Mark,

The contraption is certainly ancient the application to teaching the O lifts may be novel. The use of bands, springs, bows, etc. creating an increased load as a function of distance is not new - application of Hook's Law I believe.

What I'm suggesting is using something like this to teach the blinding speed required to get under the bar in the O lifts - a major obstacle to success. The hope is that we could begin the speed development somewhat independent of
strength development. (I'm not sure this is something we want to do but I'd be willing to try. I've got guys stronger than they are fast right now. For instance we might with a set-up like this be able to develop a nice clean in a powerlifter quickly?)

Coach
  Reply With Quote
Old 02-26-2003, 09:03 AM   #7
Coach
Founding Father Coach is offline
 
Profile:
Join Date: Aug 2003
 
Posts: 391
This talk of chains reminds me of the origninal Westside Barbell Club when it was in Culver City, CA. Remember that, Danny?

Wasn't Coach Shepherd of BFS part of that crowd. I think he's a neighbor of yours too Danny, no?

Coach
  Reply With Quote
Old 02-26-2003, 09:38 AM   #8
Dan John
Departed Dan John is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 365
Yes, he is here in Utah. Westside's origin is with Bill "Peanuts" West and practically every human trained in his gym...if you believe everybody. I talked with Pete Galle, a hammer thrower who trained there, and they used a variety of boxes, including really low boxes to get their squat up.

I wasn't ready to hear what he told me, but they really stressed the one huge power workout and then, later in the week, the assistance (box squats...that kind of thing).

I got the chains cheap from BFS who are very generous to me. (If you buy their Power Clean video, that guy "Dan John" is me.) I have a lot of "low cost" and "free" stuff from BFS and Upper Limit.

I think chains are so good that I write the following:

If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains.

I do Presses sitting on a little milk crate to get the chains on the floor throughout the movement, I do all my squats with chains now, and I recently tried Snatch Pulls with them. Now, that was Interesting!!!
  Reply With Quote
Old 02-26-2003, 02:46 PM   #9
Mark Cain
Departed Mark Cain is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 42
cool! understood that you want to get under the descending rubber bands as fast as you can.

the low tech chains seems much better a system than the high tech water drainage systems that were the rage in california in the early 80's.
  Reply With Quote
Old 02-27-2003, 09:37 AM   #10
Gerry Nowotny
 
Profile:  
Posts: n/a
Dan:

I am mechanically challenged! Where do you place the heavy chains so that the don't fall of the bar when you are lifting? Incidnetally,you have a great website and newsletter. I have downloaded your diet to send to a few friends who would rather graze for carbs.

  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Front Squats VS Back Squats Charles Pyke Exercises 3 08-06-2014 12:03 PM
Tabata Front Squats Pat Janes Exercises 12 11-13-2008 02:41 PM
Front squats versus back squats Sean Manseau Exercises 2 02-19-2007 09:35 PM
Tabata Squats vs. EDT Front Squats Eric Moffit Fitness 7 06-20-2005 09:33 AM
Hindu Squats or Tabata Squats? scott wells Exercises 3 04-13-2004 05:53 AM


All times are GMT -7. The time now is 11:17 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.