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Barbell Scrape The Rack Training

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Kenny Croxdale

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The Smith Machine

The Smith Machine is often trashed by the Free Weight Community. However, it allows you to perform some exercises on it that you can't with Free Weights.

No Smith Machine, No Problem

However, there is another interesting option for those who have a Power Rack.

The Modified "Scrape The Rack Smith Machine"

The "Scrape The Rack Smith Movement" allows you to do basically the same with a Power Rack.

"Scrape The Rack Movements

The videos below demonstrate some of the "Scrape The Rack Movements" that can be performed. The only limitation is your imagination. Deadlifts, Good Morning, Curls, etc can be performed, as well.

1) John Meadows Scrape The Rack Press**


2) Quad Scrape The Rack


3) Scrape The Rack Bench Press


4) Dave Tate Scrape The Rack Seated Press


5) Dave Tate Swiss Bar with Chains Scrape The Bar Standing Press


6) Scrape The Rack For Growth

"Scrape The Rack Exercises" engage the muscles in a multi-directional angle.

As Thibaudeau states, "With scrape the rack presses, you're actively pressing forward against the posts of the rack, not just upward."
 
I've done a little work with bands anchored away horizontally; I remember feeling muscles engage that never had before.

The Ineffectiveness of Training Exercises

The key to making progress in an exercise it to overload the muscles in the movement.

The issue with all exercises is they only overload the muscles in the movement in approximately one-third of the movement.

That means the around two-third of the muscles in all movement are underloaded; never trained to their maximum capacity.

Three Types of Strength Curves

1) Ascending Strength Curve


These are exercise that are hard at the bottom of the movement and get easier as you ascend up with the weight.

Attaching Bands and/or Chain to these movement work the muscles through a greater range of the movement. They elicit a greater training effect.

Exercise Examples: Squats, Pressing Movements, Deadlifts, Leg Press

2) Descending Strength Curve

These are exercises that are easy at the start of them movement, then get harder the farther you come to completing the movement.

Attaching Bands and/or Chains isn't as effective for these movement.

Exercise Examples: Primarily Compound Pulling Movements such as Bent Over Rows, Lat Pulldowns, Pull Ups, Leg Extensions, 90 Degree Back Raises, etc..

3) Bell Shape Strength Curve

These are exercises that start of easy, get harder in the middle range of the movement and are easy at the end of the range of the movement.

Exercise Examples: Primarily Isolation Exercises such as Curls, Triceps Pushdowns, etc.

Band and/or Chain Training

Bands and/or Chains are most effective when used for Ascending Strength Curve Movements.

To reiterate, they allow you to overload the muscles in these movement through a greater range of the movement, rather that only overloading the muscles in one-third of the movement.
 
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