T Nation

Subsitute for Weight Releasers

I’m currently about to start a program that calls for using weight releasers to overload the eccentric portion of back squats. I’ve seen that they are pretty expensive, and I really don’t want to drag them in and out of the commercial gym where I train.

Any suggestions on a viable replacement? I was thinking that I could possibly use a dipping belt loaded with 25’s, and have my partner push it off my hips at the bottom (I’ll be doing mostly singles). I’m just having trouble thinking of good methods that would be safe to perform.

[quote]HG Thrower wrote:
I’m currently about to start a program that calls for using weight releasers to overload the eccentric portion of back squats. I’ve seen that they are pretty expensive, and I really don’t want to drag them in and out of the commercial gym where I train.

Any suggestions on a viable replacement? I was thinking that I could possibly use a dipping belt loaded with 25’s, and have my partner push it off my hips at the bottom (I’ll be doing mostly singles). I’m just having trouble thinking of good methods that would be safe to perform. [/quote]

Seems like a tough one. The only thing I can think of that would be quick and safe would be to have two spotters and place 25’s outside of the collars and nearly on the very tip of the bar. When you hit bottom, the spotters pull them and you go up.

The catch would be finding two reliable spotters. The idea sounds simple but it’s surprising what some people can’t seem to comprehend.

Just have your spotter(s) help you back up. There’s no way your spotters are going to be able to remove weights at the exact same time, and if you’re going over your max (in the bottom position) with one side of the bar heavier than the other…

If you can, do box squats and when you pause on the box, have the partners take the extra weights off. This’ll take away the human element of the weights not being removed simultaneously.

Do you have a powerrack or squatrack with safety spotters? Just ride the heavy weight down for an eccentric single. Achieves the same training effect…

[quote]AlexM wrote:
If you can, do box squats and when you pause on the box, have the partners take the extra weights off. This’ll take away the human element of the weights not being removed simultaneously.[/quote]

How’s that?

[quote]arnoud verschoor wrote:
Do you have a powerrack or squatrack with safety spotters? Just ride the heavy weight down for an eccentric single. Achieves the same training effect…[/quote]

Where’s the logic in that? You’re trying to tell us that JUST an eccentric is as efficient as an eccentric AND concentric? Come on, let’s think this through.

Here is a thought. A hook like the ones to hang a bicycle in the garage, a chain, and a rope for each side of the bar. The chain holds the additional weight and attaches to one end of the hook. The hook goes over the bar of course, and then the rope goes from the top of the hook to the top of the power cage. Adjust the length of the rope so that when you get to the bottom position, the hooks will be pulled off of the bar. You might have to play with things or even use a mini-band to keep the hooks from re-engaging the bar on the way back up, but I’m thinking that this might work and you could throw all the stuff in your bag.

Anyway, that’s my mad scientist for the night.

Dan

[quote]RockCrusher wrote:
Here is a thought. A hook like the ones to hang a bicycle in the garage, a chain, and a rope for each side of the bar. The chain holds the additional weight and attaches to one end of the hook. The hook goes over the bar of course, and then the rope goes from the top of the hook to the top of the power cage. Adjust the length of the rope so that when you get to the bottom position, the hooks will be pulled off of the bar. You might have to play with things or even use a mini-band to keep the hooks from re-engaging the bar on the way back up, but I’m thinking that this might work and you could throw all the stuff in your bag.

Anyway, that’s my mad scientist for the night.

Dan[/quote]

Sounds like it’ll work to me. Good post.

[quote]RockCrusher wrote:
Here is a thought. A hook like the ones to hang a bicycle in the garage, a chain, and a rope for each side of the bar. The chain holds the additional weight and attaches to one end of the hook. The hook goes over the bar of course, and then the rope goes from the top of the hook to the top of the power cage. Adjust the length of the rope so that when you get to the bottom position, the hooks will be pulled off of the bar. You might have to play with things or even use a mini-band to keep the hooks from re-engaging the bar on the way back up, but I’m thinking that this might work and you could throw all the stuff in your bag.

Anyway, that’s my mad scientist for the night.

Dan[/quote]

Actually, this gives me a pretty simple idea. I think I will try to rig up some ropes with hooks to hold the extra weight on either side, so that the weights are on the floor at the bottom of the squat. Then my partner can quickly slip the hooks off, and I’ll do the concentric. Since the weights will be on the floor, there won’t be any uneven loading, and it will be simpler than ropes to the top of the rack. Thanks!