T Nation

Suspended chain GM's vs. GM's off pins


#1

What are the pros and cons of each variation. I would guess that the suspended GM's would allow the bar to swing a bit more and hence make it easier to position the bar for the lift.

Do you start from parallel or could you start from lower (train for chaos)?

Also i guess you would do these for singles and rack at the top, then reset by stripping it down, as you want to avoid the eccentric portion?


#2

What are the pros and cons of each variation. I would guess that the suspended GM's would allow the bar to swing a bit more and hence make it easier to position the bar for the lift.

i think there preety much exactly the same if you have a safety squat bar..if you do not then i would be very carefull doing them in pins with a straight bar you could end up with some bloody fingers...the only real diffirence in the chains and pins with the ss-bar is its a little easier to get sit up under the chains...but there very very close movement...there also one of my favorite movements i remember when i first got a ss-bar i was squating in the middle-low 500's and i could do ss-bar suspended gm's with like 275 pounds..now i can do them with close to 500 and my squat is in the 700's..so they build the squating and dlifting muscles better than any max effort movement i do..i do them usually once to twice a month AND I ONLY DO THESE WITH THE SSBAR...

Do you start from parallel or could you start from lower (train for chaos)?

i do all mine from 36 inches off the ground because that the only chains i have..that usually hangs down to pin 15 on my rack..so i do them at parrelel to preety close to..when i come down into the chains usually my elbows hit my legs so that can show you were i sit them up at...istead of changing heigths we change stances we go with a close deadlift stance and a sumo stance alternating between the both..i am about 60 pounds better with a sumo stance....

Also i guess you would do these for singles and rack at the top, then reset by stripping it down, as you want to avoid the eccentric portion?

i do mine usually for triples it is very rare for me to do a single in this movement because the time under tension is so small i get nothing out of it...what i do is do a rep sit it in the chain wait 2-3 seconds to take away the stretch reflex do another rep wait 2-3 seconds do another one...this is how they show how to do them in the special strengths video...it is also a lot easier on the body and will give a break from max singles for a week...i will usually do 3 max sets of 3 reps....

hope this helps big martin


#3

Thanks for the comprehensive info BigM

I can't get to an SS bar but I have along way to go with GM's yet so that's not a prob. When my shoulders start acting up I'll try and get one.

After seeing how your squat poundage improved as a result I'll def be doing alot more of them especially cos I'm so weak with GM's.


#4

creed...chain suspended gm's with the straight bar will work good for you...big martin