Easy Squat Set Up - Poor Man's Monolift

WEBSITE: http://www.synergy-athletics.com STRENGTH: http://www.bullstrength.com

Walking out weight, resetting the feet,and re-concentrating can really effect a heavy squat. Instead of purchasing a $2-4,000 monolift, we had to improvise.

My first experience with a monolift was 2 years ago when we went out and squatted at Westside Barbell....and Elitefts in the same day. Ouch. Monolift - meaning "one" lift - allows the lifter just to stand up with the weight then perform the squat instead of walking it out as pictured in this video (if you watch to the end you will see a FREAKY feat of grip strength).
Westside Barbell Monolift

Unfortunately these items are expensive and specific to powerlifting. So when we have to go heavy (just a demonstration in the next video), it is time to improvise.

Poor Man's Monolift * Set the spotter bars up high where the hooks usually go. * Have your partners slide them out after lift off * Do not move your feet and squat!

It is really simple, and fortunately I took the spotter arms off of our half rack so you can see the gray bars set up lower just in case. Also band assisted is just how we were squatting during this specific workout, they are not needed to set up a poor man's monolift.

Poor Man's Monolift Set Up will help increase your numbers and concentration during a 1-2RM squat set.

Joe Hashey, CSCS

http://www.synergy-athletics.com

GET STRONGER: http://www.bullstrength.com




Keywords:

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Category:

Sports

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[FUCKULUKEFITZGERALD]

Very cool.

[jhashey]

@FUCKULUKEFITZGERALD thanks!

[DeMoNSe3d]

Where can I get that T-Shirt???

[jhashey]

@DeMoNSe3d The WTF shirt is from Elitefts.

[Traps59]

This is a serious question. Unless you're a competitive powerlifter who has to squat out of a monolift, what's the purpose of doing a monolift squat especially for athletes? Wouldn't the walkout and the setup help develop more stability and control?

[jhashey]

@Traps59 That's a good question. Walking out a 1RM squat effects the validity for the test, for example - does the lifter shuffle back, do they step back and set up quickly, is there a stumble, can they walk out less then they can just set up and squat? All factors that would effect the exercise. We use other secondary lifts for training stability under weight such as farmers walk, walking lunges, etc. I hope that helps some! - Joe

[OrangeGummiBar]

Beautiful form, great idea. Good job guys!

[kearnj]

I've seen people using a hammer strength rack with the standard weight horns with the band "monolift" setup. I guess that's a little poorer of a version since they still need to step back with the bar.

[gonzalojudovm]

i want thar shirt LOL

[jhashey]

@getnfit14 Thanks! They are weight lifting specific bands, yes (doesn't mean we haven't broken a few - but not during a lift thank goodness!).

[jhashey]

@taryujiai thanks!