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coolcolj
New member
basicly its like a deadlift but you drop the bar and catch it before it hits the ground and then you explode back up. Optional - onto you toes and shrug the shoulders.
I've been using a barbell, but dumbells would be better I think.
This is a peaking exercise. and use light weights, becuase you can expect 3 times the force of the weight on your system when you catch it
I've been using 65lbs, and hopefully more as I get used to this move.
A dropped barbell moves extremely fast! Perfect form is a must.
Purpose? Well first it teaches you to get down fast, then when you catch the weight you get a shock on your CNS and muscles, your body fires all the msucle to stop the downward motion of the bar, fibers that normally wouldn't be voluntarily recruited.
Then off course you explode back up.
Dumbells I think would make it betetr since, then you don't have to worry about your knee getting in the way, but I've been ok with a bar, just lean slightly forward.
man does it fry muscles! It won't build mass though
Please be careful, I don't recommend this movement all year round, its very CNS intensive and one should have a strong foundation of tendon and ligament strength - its all most as intensive as depth jumps. If your lower back is not beefy, you will pay.
I've been using a barbell, but dumbells would be better I think.
This is a peaking exercise. and use light weights, becuase you can expect 3 times the force of the weight on your system when you catch it
I've been using 65lbs, and hopefully more as I get used to this move.
A dropped barbell moves extremely fast! Perfect form is a must.
Purpose? Well first it teaches you to get down fast, then when you catch the weight you get a shock on your CNS and muscles, your body fires all the msucle to stop the downward motion of the bar, fibers that normally wouldn't be voluntarily recruited.
Then off course you explode back up.
Dumbells I think would make it betetr since, then you don't have to worry about your knee getting in the way, but I've been ok with a bar, just lean slightly forward.
man does it fry muscles! It won't build mass though
Please be careful, I don't recommend this movement all year round, its very CNS intensive and one should have a strong foundation of tendon and ligament strength - its all most as intensive as depth jumps. If your lower back is not beefy, you will pay.
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