Tips on Lifting Heavy With No Spotters (No Partner No Problem)

Tips on Lifting Heavy With No Spotters (No Partner No Problem)


So, went up to the gym, but unfortunately, none of our training partners
showed because they suck, so we need to modify
what we’re going to do for Mack’s effort training. What would those things be,
how would we set stuff up? Well today, I’m going to
show you if you have partners or you train by yourself, some
key exercises you can pick and go heavy as hell at, and
not worry about gettin’ hurt. The concentric squat is a
great way to train max effort and not have to have any side spotters or any training partners
or anybody to run any kind of the monolift. So what he’s going to do is
he’s going to start with the bar from the bottom and what
you’re going to need is 1/4 inch chains and an ability to adjust
’em out of a normal rack. You don’t need this
fancy piece of machinery. So what he’s going to do is he’s
going to crawl under the bar, he’s going to get set up just like he’s going to do a normal squat, but from the bottom, and he’s
going to stand from there. He can do this anywhere from
a 1RM to a 5RM for max effort. Pausing completely on the
chain, standing all the way up, and all the way back down. You don’t want to bounce off the chain, you want to keep it tight. Want to stay super-tight, and all the form stays exactly the same. This is called a concentric
squat and this is a savior if you don’t have training partners or you need to max on your own. The next is a modified
Hatfield squat out of pins. So what he’s going to do is
crawl under the safety bar, he’s going to stand all the way
up, he’s going to walk it out, get his feet set just right. He’s going to put his pins
where he wants to go depth-wise. He’s going to go down, pause on the pin, and he’s going to stand up. Now, this allows him to be able to squat really, really hard. So this is with no hands. Now he’s going to do it like
a normal Hatfield squat. So this is if he wants to
use a little bit more weight and stand. So there’s two different ways to do it. You can do it without
this bar or with this bar, it’s going to give you a
little bit of a different feel but it’s a great way to max
without having any spotters. He gets stuck? He can just come right off
the pin, out of the bottom, and walk right out of
it, no need for spotting. So if he’s comes out, sets up, goes down. Let’s say it’s a super-heavy weight, you need to get out of it. Can’t get it. There he is, he’s out of the
weight, no spotters needed. So the next exercise is a
pin press or a spotter press off of one of the Wenning Strength benches or some other companies that have these. But what he’s going to do
is is take the weight out and go down very close to where he benches but he’s going to pause
on these pins, right? And then he’s going to press from there. That way the bar’s never
really truly touching him and if he gets in trouble on the fifth rep then he can just crawl right out of it. So let’s say this is Teddy’s 5-rep max. Crawls under the bar,
he’s going for a big PR, he’s never done this before. He takes it out, takes it
out just like a normal bench, goes all the way down until
it touches the safety pins. As you can see, it’s almost full-range. Presses, one, does it
again, he’s going for five. Two, he’s going to do three. Go, four. Now, this is the last
one so he’s hit four, go. Now, this is the last one,
he’s going to struggle with it. He’s goin’ down. Now, he’s going to press
it up a little bit. Can’t get it, he’s done. Now, he just wiggles his
way out from underneath it. Now he can max on this and
doesn’t need a spotter. So, I’ve had to do this
a few times traveling or when I haven’t had
any spotters available or people to train with. This is a great way to hit
a monster bench without having to worry if you can
get out from underneath it if you get stuck. One of the best reasons I’ve
developed, the Bella squat, was to be able to squat
very, very difficult without needing a spotter
and with an ability to get out of the machine if I had to. So one of the major reasons
that I designed that was for those things and
because I had clients. So Teddy’s going to do this,
let’s say this is his 5-rep max but he can’t get the fifth. He’s going to get in there,
he’s going to set up just like he’s going to do a normal squat. He’s going to pick it up, yep. He’s going to do about
five reps if he’s lucky. So, one, two, three, four. Now, this is the fifth one. He’s going to come down, he’s
going to make it halfway up. He gets halfway up and he can’t
make it, he gets out of it. There he is. So now he just squatted
really, really hard and he can crawl right out
of the machine, no problem. So a lot of the times,
the things we have set up allow us to go really, really
hard in case Teddy’s gone or my other training partners are gone and I don’t have anybody here. I still need to work on max effort work and this allows me to do it. So the next thing we could use
is my good-morning machine. I developed it in case I ever
had a hand, an elbow, a wrist, or a shoulder problem but
still wanted to deadlift heavy. Well, what I’ve also found,
is it’s a great way to do a deadlift-style straight-legged deadlift and do it very, very safely
to be able to get out of it. So let’s say, for the sake of
saying that this double red is Teddy’s 5-rep max. He’s going to crawl in and do four reps and on the fifth, he’s going to fail. He’s set up, going to go down and up. One, two, three … Starting to get tired, four. He’s going to do one more,
he’s going to get down there, he’s going to come halfway
up, he can’t get it, he’s going to set it down. Crawl right out from underneath it. So this adjustable spotter
arm, allows me to not only be able to protect him,
but it also allows me if I want to train
different heights, I can. So, these machines are amazing to have is an ability to do a
straight-legged deadlift and do it super, super safe. Normal deadlifts are actually
safer than squats, as far as, if you don’t have training partners because you can let it go. But this machine, I
believe, it a lot safer, as far as, it’s ability
to get you out of it if you get in trouble,
without overstretching. so, you’ve seen some of
the tips that we’ve used over the last 25 years now,
of when we’ve had to use max effort training but we
haven’t had any real spotters. How did I learn these exercises and stuff is because I used to train in a YMCA, pretty much by myself and not have a lot of training partners when I first started. If I were to had access
to all this, I think, I would have gotten a lot
stronger, a lot quicker. So if you like this video,
figure out how we do warmups before we do maxes, what
we use for the pressing, and the pushing, and the triceps. And then check out these different methods and if you don’t understand
what max effort methods are go look at our free methods
so you can start learning how to apply those to your workouts.

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