A Super Cheap Power Training Equipment Idea: HUGE value for the $

In the never-ending scramble to build new and fantastic” training equipment, one thing is constant: the price for new gadgets never seems to go down.

I thought you all might enjoy seeing an unusually useful hack that is dirt cheapand works like a charm.

It is also very easy to use.

 

Instant Isometric Rack

I concocted this little gem when the gym where I train put in new power racks that were almost completely useless for isometric training.

In the pictures below you can see my jury rig isometric set up for the deadlift.

The cost for my personal isometric restraint pins is.(gasp) roughly $3 eachor a total of about $6 at your local building supply store. (Got mine at Home Depot).

The restraints consist of two precut 30 inch rebar rods.

You keep them in your gym bag, and carry them into the gym in the bag with your other regular equipment. (eg. wrist wraps, knee sleeves, belt, chalk, deadlift shoes, etc.).

To instantly convert any power rack into an isometric rack, place the rebar rods in holes in the power rack at a height where you want to do your pull.

You will note that I had to put a barbell plate on the floor to approximate the proper starting position for the deadlift pull.

You can place the rebar rods at any height where you want to do an isometric pull or push.

They work very well for squats or any other lift if you set the rack up so that you can easily take the bar off a bit below where you position the rebar restraints.

Since you will be using either an empty bar or one very lightly loaded, loading the weight is easy and so is getting in position for your isometric push.

 

A Three Position Isometric Training Plan

This little program can be quickly tucked into your existing workout. I use only three positions to illustrate the potential. You can do fewer or more depending on your needs and preferences.

Note: Im assuming that the power cage you use will be bolted to the floor, or be held tightly in place by one means or another.

The lowest position is the starting position for the deadlift. Pull the bar upward against the rebar restraints for 6-8 seconds and then take about a 60 second break. Pull at your maximum intensity for 6 seconds or at a slightly lesser intensity for up to 12 seconds.

You can use an empty bar if you wish because the effort will come pulling against the immovable restraint.

The next useful position is in the squat just above parallel. This is one of the dreaded sticking points.

Place the rebar in the holes of the power rack at the height where you would encounter the sticking point.

Again, use an empty bar since the effort in the exercise will come from pushing against an immovable object.

Since the rebar only extends a foot or so out from the power cage upright, you can stand inside or outside the cage and place the empty bar across your shoulders in proper position for squatting.

Bend your knees to get into position against the upright and then push upward against the rebar pin.

Initially, I suggest you use less than 100% effort at the sticking point until you develop some familiarity with the exercise.

As before, three 6 second exertions with a rest between.

You can also use this for the bench press by moving a flat bench into the space between the uprights and positioning the rebar pins at your sticking point.

Given that the holes in the uprights may not perfectly correspond with your sticking point, finding a spot that is close is still excellent for building power.

Use an empty bar and push against the pins for 3 bursts of 6 seconds.

 

 

 

Coda

If you are not already a fan of isometrics, I suggest that for this very modest investment you can give it a try working on your deadlift.

One big advantage of isometrics is that you can do them more often than when you do full range of motion lifts. You recover very quickly.

For example, I do regular deadlifts once a week and isometrics two or three times.

Over a month or so I believe you will discover that your lifts will get stronger, and your endurance will improve.

In any event, you will only be out about $6.

Lift Big!

Richard