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Old 07-22-2010, 01:29 PM   #1
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Default Squat Walkout & Holds

Any have comments on, or see the value in trying squat walkouts and holds. Say walking out 50 pounds heavier than your max, and just standing with the weight for 20 to 30 seconds?
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Old 07-22-2010, 02:26 PM   #2
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I would be tempted to try this if spotters were available, but I train alone most of the time (and I mean no one else in the gym at all when I say alone) so I only do supports/holds or negatives with "recoverable" lifts like bench presses and rows. But on those lifts I have seen some improvement that I believe is due to supports and negatives.
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Old 07-22-2010, 02:37 PM   #3
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I guess it depends what your reasons for doing them are. Is it to get used to heavy weights on your back? Strengthening tendons/bones? Core stability? To make the work sets feel light? For me they would be seen as unecessary with all the band tension squats and yoke work I do. I generally feel comfortable with supramaximal weights on my back. I could see them being used as something to excite the CNS before a set. Do the walkout/hold for like 5 seconds and then do your heavy/work set (after warm-ups). I know that after heavy singles only taking off 10% of that weight makes it feel lighter than when I was working up to that weight in the first place.
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Old 07-22-2010, 04:39 PM   #4
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I have very limited equipment and a half-squat rack so there aren't many squat variations I can do...like partials, etc. I am looking to try something different to help my squat. I have been stagnating for about 4 months now.

When I hit my 500 squat I was very unstable holding the weight on my back. Nearly fell walking it back in.

Thought I would try some walkouts and holds to build core strength and tendon strength. I'm curious about holds more than walkouts. At least with holds I can unrack without walking out, making it safer until I get used to the weight.

Really, I'm just hungry to get past this plateau. I've tried everything from heavy singles to heavy doubles and triples to cycling weight these past 3 -4 months and nothing seems to be working.

I'm been practicing and honing my form, etc. Just can't get anywhere right now. Heck, I'm almost doing RDLs at higher reps than I do squats.
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Old 07-22-2010, 05:24 PM   #5
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Steve, have you tried hacks with the bar behind your back?
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Old 07-22-2010, 06:44 PM   #6
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Quote:
Originally Posted by Trevor Lane View Post
Steve, have you tried hacks with the bar behind your back?
I did. I had to elevate them to get the movement started, and wasn't sure if I was doing something wrong.
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Old 07-22-2010, 07:31 PM   #7
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With holds you can get over that mental aspect of having a really heavy weight on your back; making your actual working set/max feel lighter. SO I'd say they're pretty good in that regard. Also could help with stability.
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Old 07-22-2010, 07:54 PM   #8
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I think they would help with core and stability strength, when I do quarter squats I usually hold the weight for a few seconds before letting it down.

What about very high box squats? I think that would help stability and build up your tendons even more
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Old 07-22-2010, 08:25 PM   #9
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I need to build myself a good high box. Right now I do them on my bench and it can be kind of tricky walking the weight out because the bench has quite an obnoxious base.
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Old 07-23-2010, 06:40 AM   #10
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BTB, If you think the reason your squat has stagnated because of a lack of confidence I would think these would help. However, I looked through your log and noticed that Abs were not trained very often. I'm a firm believer that abs should be done at least 2-3 times a week. Give it a shot for a couple months and see what happens with your squat.
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