T Nation

Dead Squat Bar Videos/Exercise Selection

Hey CT,

Will new videos be added to the video library using the Dead Squat Bar. It would be awesome to see how you are utilizing the new bar.

Thanks!

[quote]usmccds423 wrote:
Hey CT,

Will new videos be added to the video library using the Dead Squat Bar. It would be awesome to see how you are utilizing the new bar.

Thanks![/quote]

I dunno about videos, I know that plenty of pictures will be taken early next week. If I can get a proper set-up at home I might get some videos up from time to time.

Right now I’m doing the following Dead-Squat exercises:

  • Dead-Squat launch: This is similar to a Dead-Squat Deadlift but with a powerful explosion at the end of the range of motion. Basically you do the movement like a deadlift (controlled speed) until you reach mid-thigh. From there (without stopping) you explode with the legs. The goal is to get the Dead-Squat bar “airborne” so that it travels on its own momentum above the navel… try not to rely on your arms, really focus on an explosive action of the lower body.

  • Dead-Squat bench press from pins: I set up the bar in the power rack, on safety pins so that the bar is about 3" from my chest. I like this movement because it hits my triceps more than the barbell version and also seems to stimulate the outer portion of the chest more than regular bench. The cool thing is that after 4 weeks of only doing Dead-Squat bench press from pins, when I got back to the barbell, my max had gone up and the lockout felt much easier.

  • Dead-Squat row: I never got the result I wanted from barbell rows, they would hit my mid-back but not my lats. Well the Dead-Squat solved that issue. See, the pulling angle with the Dead-Squat bar is not only up toward you, but also toward the hips, which involved the lats a lot more. And because or your placement, the lower back receives a lot less stress than when rowing with a barbell.

[quote]Christian Thibaudeau wrote:

[quote]usmccds423 wrote:
Hey CT,

Will new videos be added to the video library using the Dead Squat Bar. It would be awesome to see how you are utilizing the new bar.

Thanks![/quote]

I dunno about videos, I know that plenty of pictures will be taken early next week. If I can get a proper set-up at home I might get some videos up from time to time.

Right now I’m doing the following Dead-Squat exercises:

  • Dead-Squat launch: This is similar to a Dead-Squat Deadlift but with a powerful explosion at the end of the range of motion. Basically you do the movement like a deadlift (controlled speed) until you reach mid-thigh. From there (without stopping) you explode with the legs. The goal is to get the Dead-Squat bar “airborne” so that it travels on its own momentum above the navel… try not to rely on your arms, really focus on an explosive action of the lower body.

  • Dead-Squat bench press from pins: I set up the bar in the power rack, on safety pins so that the bar is about 3" from my chest. I like this movement because it hits my triceps more than the barbell version and also seems to stimulate the outer portion of the chest more than regular bench. The cool thing is that after 4 weeks of only doing Dead-Squat bench press from pins, when I got back to the barbell, my max had gone up and the lockout felt much easier.

  • Dead-Squat row: I never got the result I wanted from barbell rows, they would hit my mid-back but not my lats. Well the Dead-Squat solved that issue. See, the pulling angle with the Dead-Squat bar is not only up toward you, but also toward the hips, which involved the lats a lot more. And because or your placement, the lower back receives a lot less stress than when rowing with a barbell.[/quote]

Thanks CT! Pics would be great, I’ve got the pic where you’re deadlifting 500+ using the DS bar saved for motivation.

How are you working these into your routine? As accesorry lifts for reps or as main exercises?

[quote]usmccds423 wrote:

Thanks CT! Pics would be great, I’ve got the pic where you’re deadlifting 500+ using the DS bar saved for motivation.

How are you working these into your routine? As accesorry lifts for reps or as main exercises? [/quote]

I basically do one main lift a day, with one assistance exercise. The main exercise is trained using my layer system which is basically:

  1. Ramping up to a 1, 2 or 3RM
  2. Doing 3-5 sets of cluster with 90% of the maximum of the ramp (max reps possible)
  3. Doing an HDL/hypertrophy method (e.g. max reps/15 sec. rest/max reps with 80% of the ramp) for 2-3 sets

Sometimes I add a 4th layer, for example 8 sets if 3 reps with 60% for max speed with 30 sec. of rest between sets.

All these are done with the same movement.

Then I do an assistance movement.

I use the Dead-Squat bench as a main movement

The Dead-Squat is a main movement too.

The Dead-Squat row is an assistance exercise (for my high pull workouts).

[quote]Christian Thibaudeau wrote:

[quote]usmccds423 wrote:

Thanks CT! Pics would be great, I’ve got the pic where you’re deadlifting 500+ using the DS bar saved for motivation.

How are you working these into your routine? As accesorry lifts for reps or as main exercises? [/quote]

I basically do one main lift a day, with one assistance exercise. The main exercise is trained using my layer system which is basically:

  1. Ramping up to a 1, 2 or 3RM
  2. Doing 3-5 sets of cluster with 90% of the maximum of the ramp (max reps possible)
  3. Doing an HDL/hypertrophy method (e.g. max reps/15 sec. rest/max reps with 80% of the ramp) for 2-3 sets

Sometimes I add a 4th layer, for example 8 sets if 3 reps with 60% for max speed with 30 sec. of rest between sets.

All these are done with the same movement.

Then I do an assistance movement.

I use the Dead-Squat bench as a main movement

The Dead-Squat is a main movement too.

The Dead-Squat row is an assistance exercise (for my high pull workouts).[/quote]

Awesome, thanks CT!