“STATIC HOLDS ARE USELESS” 🤡🤡🤡

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[joecowan]

Jen Thompson is a huge fan of heavy holds, works great for her, but she is the only elite lifter I ever saw talk about their benefits. Her bench is incredible.

[ljss]

I do static holds for squats especially around 1-2x/month every time I'll be doing a heavy working set in my 85-95% of max range. It *always* helps me. Even if it's "just" psychological, it definitely has compounding benefits over time.

[LongTim-]

Honestly they helped tremendously with my squat. My coach used them very rarely in my programs but they ALWAYS helped. First step to squatting 500 is holding 500

[nickdreezy]

Post activation potentiation is legit - usually holds I think are like 100 - 125% maybe 150% of 1 RM not necessarily hundreds of lbs excess. In my experience, they help.

[flyngpapaya]

I believe Jennifer Thompson talks about this and she's one of the top female benchers.

[matthewzito]

Static holds work well for grip strength, and there may be some value to practicing heavy walkouts for squats, but other than that I agree.

[junglist]

The chinese Olympic weightlifting team does it, so that s enough for me

[wisestein]

If you’re wondering where this came from it was really promoted by Aaron Horshig at Squat University last year. I think the hope is that it induces “post-activation potentiation”, which is a real thing but maybe not always applied very effectively.

[Dr.GillPeakPerformance_DPT]

I've been using all these approaches, and they certainly work! Currently the strongest I've hit is a dead hang weighted chin up with +80% of my bodyweight.

[illustriousindividual]

I think overload variations get the benefits of static holds, or at least similar ones, without being as “unstimulative” as static holds and without causing that much fatigue from supramaximal intensities.

Slingshot bench for example.

As an OHP enthusiast I think front squats are a great way to expose oneself to heavy weight in front racks while also getting actual volume (not just “cns priming” or “confidence” and other arguably placebo benefits).

[juvedoo]

Heavy 1-3 reps have increased my strength more than static holds have. What exactly are we training with the static hold? The top of the lift? By that point of the lift you’re past the actual hard part of it which is the range of motion from the bottom to the top.

[qp]

There is something to be said for isometrics. But I struggle to imagine what benefit you'd get from holding weight st the strongest part of the movement.

[thomasowens]

I do static holds to warmup my cns on heavy days and they are way less stressful on the body than a 1rm so I much prefer it but I only do it on bench.

[JuggoJuggo]

Should be done in a rack sitting on the pins and a pin press is probably a better similar safer workout.

[xavier]

Static holds are a type of isometric work. They can help with stabilization and explosiveness, especially if you get stuck at a certain point in your lifts.

[GEEZYEA]

Idk static holds. I only know pause squats

[Veg-Power]

especially bench static holds help me a lot with specific upper back activation/stabilization strength. But in contrast to almost everyone I do em after my heavy singles and I don't push them as much as possible bc this has no further benefit while increasing systemic fatigue unproportionally high.

[JoNoP]

The point of a static hold is to make your working set feel lighter. You do your warm up sets and then the last set before your working weight you do a static hold of a weight 10%ish more than your 1rm and then when you do your working set it will feel lighter. Like when you are done your working sets and if you do back off sets they feel lighter. Same thing.

[KentWhite]

Josh Bryant trains people using static holds for both squats and bench. He has trained many world class lifters.

[wildwilie]

Yeah, I only do static holds (Mostly just a walk out and walk in) max 5 times during a 8-12 week cycle. I do about 10% over what I think I might be my pr at the end of my cycle. Its not for strength, really only to get the "oh shit this is heavy out of my mind"