Due to the nature of my work, I probably won’t have access to a gym/power rack/bench station for the next 3 months or so. However I do have access to a barbell with some weights and managed to rig up some equipments around as a “bench” and a pair of “pins”.
My question is, do bench press and squat from pins (starting from the bottom) have a great carryover to the “normal” versions? I gave them a shot last night but it seems like the bar path that I took is a bit different than if I did the normal version, but that’s probably just because I’m not used to them. To be honest, I’m not really sure why I’m asking this question, it’s not like I have any other choice lol.[/quote]
In theory, yes the carryover is good.
However I personally noticed that the carryover really depends on how you do the lifts from pins. You can actually get almost 100% carryover or almost 0% depending on how you do it.
Make sure that you use the same form for the lifts from pins as you would with regular lifts
Do the eccentric fairly slowly when training from pins. When I did lots of pin work I would not control the eccentric much (well, on the bench press I wouldn’t) and found that when I got to the regular bench press my strength was WAY down simply because the eccentric portion and the switch from eccentric to concentric gave me a lot of problem.
Lower the eccentric at the same spot as you would a regular lift. Because we are lowering it from pins we tend to not care about maintaining a tight position at the bottom and it leads to bad habits