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j_dent3 · #1 (**permalink**) 03-17-2008, 11:22 AM

Hi
I just got athletic advantage and made my customized workout. I don't have a squat rack to do the isometric exercises. What can I do?

basketball4422 · #2 (**permalink**) 03-17-2008, 11:26 AM

i think you can just push agenst a unmovable object

like a wall

bluegreyhound · #3 (**permalink**) 03-17-2008, 11:28 AM

Quote:

Originally Posted by j_dent3

Hi
I just got athletic advantage and made my customized workout. I don't have a squat rack to do the isometric exercises. What can I do?

What is the exercise?

j_dent3 · #4 (**permalink**) 03-17-2008, 11:54 AM

There is isometric bench press where you push with a bar against the pins in a squat rack while lying on a bench. There is isometric squats where you push against the pin in a squat rack in your squat position and the is isometric deadlifts where you pull up with the bar against the squat rack pins.
They are basically the same exercises but instead of using a bar with weight you push up against the pins on a squats rack for a certain amount of time.

basketball4422 · #5 (**permalink**) 03-17-2008, 11:58 AM

i dont know about the others but for bench you could have the spotter push down and the bar enough where it takes all your strengh to keep it in that one spot

bluegreyhound · #6 (**permalink**) 03-17-2008, 12:16 PM

Quote:

Originally Posted by j_dent3

There is isometric bench press where you push with a bar against the pins in a squat rack while lying on a bench. There is isometric squats where you push against the pin in a squat rack in your squat position and the is isometric deadlifts where you pull up with the bar against the squat rack pins.
They are basically the same exercises but instead of using a bar with weight you push up against the pins on a squats rack for a certain amount of time.

Tough one man. I don't think you can replicate with heavy loads without the rack. You could try an iso-hold with some bands (if you have access to some).

silk_21 · #7 (**permalink**) 03-18-2008, 12:28 AM

OFF TOPIC: j_dent

is dis aa online or da 1 u sent me ??

OR da cd 1??

pce..

j_dent3 · #8 (**permalink**) 03-18-2008, 07:16 AM

I have the aa online with the cd. The one I sent you is not the real one. I just got the new one a few days ago.

bluegreyhound · #9 (**permalink**) 03-20-2008, 03:40 PM

Quote:

Originally Posted by bluegreyhound

Tough one man. I don't think you can replicate with heavy loads without the rack. You could try an iso-hold with some bands (if you have access to some).

Thinking about it, your program seems to be focused on overcoming isometrics rather than than the yielding type (e.g. holding the squat position). I'm still researching on this, but I believe that if you can't do this type of isos you can alternatively make do with a combination of max effort lifts (for maximum motor unit activation) and box squatting or any equivalents where you break the eccentric-concentric chain (for developing explosive, starting strength in the concentric phase).

basketball4422 · #10 (**permalink**) 03-20-2008, 10:03 PM

Quote:

Originally Posted by j_dent3

I have the aa online with the cd. The one I sent you is not the real one. I just got the new one a few days ago.

what you have to do to get i bought the old one too