Weight releasers are a powerful tool for strength development.
When you don't have actual weight releasers (they're available from Rogue Equipment), you can adapt and use other pieces of equipment. In this case a safety squat bar and a pair of kettlebells.
You'll need to be hands-free on the safety squat bar while holding the kettlebells in your hands . I've got 245 lbs on the bar and a pair of 53 lb kettlebells.
Unrack and step back. Set your feet out wider than shoulder width apart.
Now bring the kettlebells in between your legs for the descent.
Come down under control into the bottom position.
As you get close to the bottom, slow the movement down to a crawl.
When you get to the bottom position, set the kettlebells on the floor then release your grip. To be clear, you're NOT setting the bar on the rails...I just have them set very close to the bottom position.
Now POWER back up, trying to push up as fast as possible.
Rerack the weight.
Then grab the kettlebells and do it again.
If you're using enough weight, you should only be able to properly do 3-5 reps or so.
The goal here is to use enough weight that it's very challenging at the bottom, then when you release the kettlebells, you can power up to the top.
This develops power out of the hole by training your body to recruit a lot of motor units all at once.
Another great option for overload training is the Elevation Change Squat Negative.
---
Want to build muscle without trashing your body with non-stop high-intensity workouts? Time-Volume Training can "sneak" up to 5 lbs of muscle on you in just a few weeks with a unique, volume-based approach.
Share This Page...
Want More Strength-Building Techniques and Programs?
You'll find them here...
Support