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I've been doing these as a finisher for quads the last few weeks. They are brutal. Looks kinda silly, but they pump my quads all to hell with less pressure than leg extensions. Check them out.
Somersault Squats
- Thread starter SouthernLord
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ghettostudmuffin
New member
Kinda reminds me of a tricep exercise I do that I have never seen anyone else do. Optimally, when you are working the tricep muscle you get a full contraction and a deep stretch. You almost never get a deep stretch though because the elbow needs to be above the head to achieve a maximal stretch.
I set a bar on a squat rack or power rack at hip height or a little lower and then place my hands on it shoulder width. Put your feet far enough away from the bar so that in the botton position your body is completely straight rather than looking like an inverted v with your ass in the air.
Holding on to the bar you lower yourself down like you'd lower a cambered bar to your head on a skull crusher. You positioned your feet far enough away though that you can dip your head under the bar and get a ridiculous stretch in your tricep.
The lower you set the bar the closer to full horizontal your body will be at the top position.
You don't need weight because if you do them strict once you hit the point the bar is only like 2 feet off the ground coming up from the bottom position from a "deep" stretch will require alot of tricep power without cheating.
I guarantee 1 set pumped out with a really deep stretch and a quick brief contraction at the top will absolutely fry your tricep. Amazing finisher imo.
I set a bar on a squat rack or power rack at hip height or a little lower and then place my hands on it shoulder width. Put your feet far enough away from the bar so that in the botton position your body is completely straight rather than looking like an inverted v with your ass in the air.
Holding on to the bar you lower yourself down like you'd lower a cambered bar to your head on a skull crusher. You positioned your feet far enough away though that you can dip your head under the bar and get a ridiculous stretch in your tricep.
The lower you set the bar the closer to full horizontal your body will be at the top position.
You don't need weight because if you do them strict once you hit the point the bar is only like 2 feet off the ground coming up from the bottom position from a "deep" stretch will require alot of tricep power without cheating.
I guarantee 1 set pumped out with a really deep stretch and a quick brief contraction at the top will absolutely fry your tricep. Amazing finisher imo.
So basically a body weight skull crusher? I'm gonna try those out.
It's not really an exercise I'd want to go heavy on. It's more of a finishing move. Try a few high rep sets at the end of your quad workout. You'll likely stop caring how stupid it looks once it fries your quads lol
I think what he means are shown in this video. The beginning is alot of advertisement and stuff and it only really gets started at 1.55 but its the only vid i can find of them and he has a good idea that by using smith machine you can incorperate mechanical advantage extended sets more easily...
ghettostudmuffin
New member
That video of the guy doing what look like bodyweight skullscrushers is very similar to what I do.
Only real difference is I go down in a more vertical motion than he does. He kinda stay farther away from the bar and make it more of a press than skullscrusher.
And ya, calling it a bodyweight skullcrusher would be appropriate.
Really the key is that deep ass stretch, I mean you can fuckin feel it from right under the elbow damn near into your arm pit if you sink low enough.
I tend to pump them out and get a short, but intense stretch at the bottom and a short intense squeeze at the top which really fuckin ends up fryin the tri's. I'd be careful droppin down too fast into a stretch cuz with that kind of extreme stretch you could be lookin at a tear real easy.
Good catch on the video. Not trying to hi-jack thread, just that leg exercise looks like one of those wonky ass things that actually happen to be amazing as far as actually working the muscle in isolation.
DOHHHH, I only watched the first little part. The whole part about tricep ladder exercise is SPOT ON. Great video. That guy knows his shit.
Only real difference is I go down in a more vertical motion than he does. He kinda stay farther away from the bar and make it more of a press than skullscrusher.
And ya, calling it a bodyweight skullcrusher would be appropriate.
Really the key is that deep ass stretch, I mean you can fuckin feel it from right under the elbow damn near into your arm pit if you sink low enough.
I tend to pump them out and get a short, but intense stretch at the bottom and a short intense squeeze at the top which really fuckin ends up fryin the tri's. I'd be careful droppin down too fast into a stretch cuz with that kind of extreme stretch you could be lookin at a tear real easy.
Good catch on the video. Not trying to hi-jack thread, just that leg exercise looks like one of those wonky ass things that actually happen to be amazing as far as actually working the muscle in isolation.
DOHHHH, I only watched the first little part. The whole part about tricep ladder exercise is SPOT ON. Great video. That guy knows his shit.
EM, was that the Tate video? I can't watch it now. If so I've seen it before.
GSM, When I was training DC I used the bottom position of the bw skullchrusher as my tricep x-stretch. I'm going to try it out as a finisher when I hit tris again on Saturday.
GSM, When I was training DC I used the bottom position of the bw skullchrusher as my tricep x-stretch. I'm going to try it out as a finisher when I hit tris again on Saturday.
no it was one from BSN with Brandon Curry.
Tate has a video where he does a ladder set with bw skull chrushers.
He sets the smith machine at waste level and reps out to failure. Then he raises the bar and reps out, then raises it again, and so forth.
He sets the smith machine at waste level and reps out to failure. Then he raises the bar and reps out, then raises it again, and so forth.
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