Thursday, April 17, 2014

Easy Squat Setup – Poor Man’s Monolift

July 22, 2010 by  
Filed under Strength Training

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

The power rack style we used is pretty common, so hopefully it helps you out!

- Joe Hashey, CSCS -

PS.  The second video is larger because of the HD camera.

=>PPS.  Get Bull Strength and receive a free copy of Mobility 2.0

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Comments

9 Responses to “Easy Squat Setup – Poor Man’s Monolift”
  1. jhashey says:

    [New Post] Easy Squat Setup – Poor Man’s Monolift – via #twitoaster http://synergy-athletics.com/effective-s

  2. Hadi says:

    That was really effective and Innovative
    Keep it up :)

  3. John Cortese says:

    Great idea! Never thought of that. Always innovative over here at Synergy!

  4. isaac seckora says:

    nice work!!!! poor mans setups are awesome!!!

  5. Thanks Isaac, sometimes we have to get creative!

    John, if you are ever on the east coast – look us up!

    Joe

  6. Bill Jones says:

    Excellent idea. Gotta have some spotters that pay attention!

  7. Thanks Bill! We do have the gray spotter bars in the rack lower as well to save us.

    Joe

  8. Alexis says:

    All I can say is that guy’s grip is AWESOME… Gripping those 45 pounders like that is really impressive. Keep up the good work coach!!

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