I tried it for bench for a month and my numbers using the false grip were still way lower. It seems to cause more triceps activation and less chest and is easier on the shoulders. [/quote]
Yeah i watched a vid of tate on youtube and he said there will be more stress on the arms/triceps and less on the pecs and delts with a false grip. I really don’t plan on using it for bench presses. Squat and push presses i plan on working on it.[/quote]
I use the false grip for strict/military pressing, but not when push pressing. I think that the false grip helps the most, when it comes to overhead pressing, in the first half of the press. For push presses and jerks, your sticking point will come in the second half of the lift. So, I don’t think it’s as important to use a false grip when push pressing but it’s still ideal when military pressing.
When it comes to squatting, I feel that the hand/wrist positioning you use will be determined by bar placement. Rippetoe recommends the false grip because he trains all of his lifters to squat low-bar. When squatting low-bar, wrist flexibility/strength will become more of an issue and the false grip works well as a quick fix. For high-bar squatters, wrist flexibility and hand placement aren’t as big of a concern because most lifters can comfortably use a standard grip with that bar placement. Basically, if you’re squatting low-bar, a false grip is probably better. If you’re squatting high-bar, use the grip that’s most comfortable, which usually is the standard grip. [/quote]
Thanks, what do you feel are the pros and cons of the high back squat and the lower one? I used to do the high bar but the bar moves to far pass my feet. IE i’m rounding my back too much with heavy weights. I can lift more with the low version buts its a bitch to get the bar real low, but i’ve since used a wider grip on the low bar squat so flexibility is not such an issue.[/quote]
Well, the high-bar position generally is best for building athleticism and has better carry over to other lifts, but the low-bar position will allow just about anyone who uses it to immediately squat more weight. My thoughts are that if you’re training for anything other than powerlifting, use the high-bar squat. I even think it’s good for powerlifters to do the majority of their training high-bar and then move the bar down lower as specific meets get closer. I think the majority of people end up using low-bar all the time as an ego thing.
The high-bar position is usually used to squat with an upright torso and the low-bar position is used with more forward bend. If you were squatting high-bar and ending up hunched over trying to good morning the weight up, then you either have a flexibility/mobility issue or you have a muscular weakness. My guess is that you have a stronger posterior chain but have weaker quads. Since high-bar squatting is more demanding on the quads, you were probably trying to find a way to incorporate more of your posterior chain into the movement. You could start front squatting to build your quads up and try out high-bar again, or just stick with low-bar if you’re happy with it.