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The importance of Static Holds in Natural Strength Development
Static holds are something that I have been experimenting with for my squats for a couple of years now.
The exercise involves simply taking a heavy weight from the rack and holding it for 5-10 seconds. The weight would typically be between 125%--175% of 1RM (the maximum amount of weight one can lift for 1 rep). I have done this primarily for back squats but also front squats to a lesser extent.
The progress I have seen in the back squat has partly been due to my static hold lifts - I was holding weights upwards of 320kg the week prior to performing my 1RM tests. Upon testing, I managed 205kg with confidence and comfort. Had I not done the static holds for the weeks previous to this I doubt the weight on the bar would have felt as light.
After my 205kg squat I attempted 20 reps at 140kg - a benchmark I had for a long dreamed of accomplishing. The 65kg difference meant that the bar now felt light in my shoulders and I proceeded to blast out 10 with barely a breath, followed by a slower 10.
So not only can heavy, static holds help with mentally preparing yourself for a big lift, they can also serve as a quick way of boosting confidence before a rep record attempt. As a weightlifter/bodybuilder it is of the upmost importance to continually push into uncharted territory (both in weight and intensity) - to accomplish what we have not yet succeeded in. If static holds provide an edge; or a confidence boost then they are worthwhile addition to your program!
Start with adding a set at 125% - placed at the end of your regular squat sets. Hold for 10 seconds and contine to add weight with each session.
Ross - Natural Aesthetics
Thursday 9 January 2014
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