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425 Lb One Shoulder Squat Partial


wulfgeat

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Okay, to the people who wanted to see this several weeks ago, I had some trouble making sure my camera worked (or was there) every-time I went to do this until now.

I like this lift and I am trying to get to where I can pick up 500 lbs on either shoulder.

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Hey man,

That's one unusual lift. Saw you doing partial squats another time too. Could you explain the benefits of these lifts? Or if they serve a specific goal in improving your deadlift or whatever?

Edited by Royz
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Thanks for posting

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Hey man,

That's one unusual lift. Saw you doing partial squats another time too. Could you explain the benefits of these lifts? Or if they serve a specific goal in improving your deadlift or whatever?

The main benefit is to your core and your nervous system. So basically, there is a pronounced strength gain, but that obviously doesn't mean you will gain a ton of muscle doing it. There is a significant amount of muscle gain, but not as much as would be gained with full range of motion with appropriate weight for your strength level.

The partial squat you mentioned is really good at building hip and upper back strength. If I didn't flex my lats as hard as I could right before, I would either hurt myself trying to lift the weight, or just not lift it. With the one shoulder squat, it is really hard on the neck musculature and clavicle area connective tissue. Basically: it is a good precursor exercise for awkward object lifting.

If you added a partial movement like the low bar squat partial, or a partial rack pull and used to to build the crap out of your core and connective tissue you would see an improvement in your deadlift. It might not be substantial like the gains you would see from a specialization program, but you can't get stronger in a related lift without seeing some transfer. That being said, you would have to pick the right partial, and lift in a way the continues to be conducive to that transfer (if your rack pull becomes a hand-and-thigh lift it will stop affecting your deadlift, but will do wonders for your squat or trap bar lift).

For me, I am just trying to see what happens if I specialize in this kind of lifting. For right now therefore, all of my lifting goals revolve around partials: 800 lb back squat partial, 700lb front squat partial, 700 lb zercher squat partial, 500 lb overhead squat partial, and a 500-700 lb one shoulder squat partial (I haven't been doing it long enough to pick a number). Also, I have a 600 lb partial bench press like partial goal on the back burner. After I meet all of my goals, I want to get back into deadlifting and see what happens. If I pick up more than 445 lbs mixed grip, or 455 lbs with straps, I am going to be extremely excited that I improved my deadlift without working on it.

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Thanks for the explanation dude. Keep us posted on your progress! i'm also very interested to see if this does anything for your full rom deadlift when you go back to it.

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Why try to reinvent the wheel? Why not change your diet, get at least 8 hours of sleep, drink lots of water and stick with proven lifts that will make you stupid strong (Dead lifts, Dips, Front squats, Chin ups, bench press)?

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Hey man,

That's one unusual lift. Saw you doing partial squats another time too. Could you explain the benefits of these lifts? Or if they serve a specific goal in improving your deadlift or whatever?

The main benefit is to your core and your nervous system. So basically, there is a pronounced strength gain, but that obviously doesn't mean you will gain a ton of muscle doing it. There is a significant amount of muscle gain, but not as much as would be gained with full range of motion with appropriate weight for your strength level.

The partial squat you mentioned is really good at building hip and upper back strength. If I didn't flex my lats as hard as I could right before, I would either hurt myself trying to lift the weight, or just not lift it. With the one shoulder squat, it is really hard on the neck musculature and clavicle area connective tissue. Basically: it is a good precursor exercise for awkward object lifting.

If you added a partial movement like the low bar squat partial, or a partial rack pull and used to to build the crap out of your core and connective tissue you would see an improvement in your deadlift. It might not be substantial like the gains you would see from a specialization program, but you can't get stronger in a related lift without seeing some transfer. That being said, you would have to pick the right partial, and lift in a way the continues to be conducive to that transfer (if your rack pull becomes a hand-and-thigh lift it will stop affecting your deadlift, but will do wonders for your squat or trap bar lift).

For me, I am just trying to see what happens if I specialize in this kind of lifting. For right now therefore, all of my lifting goals revolve around partials: 800 lb back squat partial, 700lb front squat partial, 700 lb zercher squat partial, 500 lb overhead squat partial, and a 500-700 lb one shoulder squat partial (I haven't been doing it long enough to pick a number). Also, I have a 600 lb partial bench press like partial goal on the back burner. After I meet all of my goals, I want to get back into deadlifting and see what happens. If I pick up more than 445 lbs mixed grip, or 455 lbs with straps, I am going to be extremely excited that I improved my deadlift without working on it.

I've noticed with top end ROM partials that I will be very strong in any situation requiring that I stand. However, as I move to a larger ROM that I find leaks in my strength. For instance, moving from a top 3" ROM to a 18" ROM Deadlift from the pins that my back, legs, arms, traps, upper back will be strong enough, but my core caves in. Do you have any similar experience?

Why try to reinvent the wheel? Why not change your diet, get at least 8 hours of sleep, drink lots of water and stick with proven lifts that will make you stupid strong (Dead lifts, Dips, Front squats, Chin ups, bench press)?

Better tell that to this guy first...

http://go.dallasnews.com/media/img/photos/2013/08/26/thumbs/NGL_25OddBallEyeBallLifting_32764900_721324.JPG.728x520_q85.jpg

For realz.... wulfgeat's exercise is like a side bend for real men.

Edited by hellswindstaff
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Thanks for posting

Awesome!!

Thanks for the explanation dude. Keep us posted on your progress! i'm also very interested to see if this does anything for your full rom deadlift when you go back to it.

Thanks for taking a look guys. And I will definitely keep you posted.

Everything what is not symmetrical on that kind of weights will mangle you in 100 cases out of 100.

Why try to reinvent the wheel? Why not change your diet, get at least 8 hours of sleep, drink lots of water and stick with proven lifts that will make you stupid strong (Dead lifts, Dips, Front squats, Chin ups, bench press)?

Hey guys, I appreciate you checking this out! And I believe you both bring up valid points.

First, to everyone that thinks this might be a good idea to try I would like to give a few things to think about before you do. The injuries that result from offloading the spine are extremely nasty, and injuries that result from asymmetrical development can be hard to get rid of because they have tendency to become chronic. This lift in particular will strain the opposite oblique and hip abductors of the loaded shoulder, and if you do not balance the asymmetrical strength that you develop (by making sure you lift an equivalent weight on your other shoulder), you will injure yourself just moving around. Also, this can break your clavicle or separate your shoulder, and if you crush a nerve (that runs directly underneath your clavicle), your arm will never be the same. DO NOT DO THIS unless you are absolutely sure it is worth it to get injured or crippled in the process.

That being said, I don't believe it is inevitable that you will get injured doing asymmetrical lifts. If you really believe that, why do you reverse bend and bend horseshoes? To anyone reading this, I have the utmost respect for Ivan and his accomplishments. He is very passionate about lifting and bending and is someone whose progress inspires me to push myself. Whether I disagree with him or not, he has good things to say.

EJ, as usual, I do not disagree with you. There are much easier, more specific ways to get better at something (namely by doing it). But when have you ever known me to do something because it was expedient? ;) I am an extremely curious person, and one of my very favorite things about strength training is the fact that I can explore anything I want to. I have seen several pictures of strongmen holding oodles of weight on one shoulder, and recently, I saw this lift mentioned on Bud Jeffries site (PS: Thank you Sharkey for letting me know that guy and I have similar interests). So I thought: "that looks cool, I might try that and see what happens." If it doesn't transfer, I won't be sorry I did it; I enjoy the journey much more than the destination.

For everyone else, unless you want to be good at this, just do what you want to be good at. Being sport specific takes so much less time.

I've noticed with top end ROM partials that I will be very strong in any situation requiring that I stand. However, as I move to a larger ROM that I find leaks in my strength. For instance, moving from a top 3" ROM to a 18" ROM Deadlift from the pins that my back, legs, arms, traps, upper back will be strong enough, but my core caves in. Do you have any similar experience?

Why try to reinvent the wheel? Why not change your diet, get at least 8 hours of sleep, drink lots of water and stick with proven lifts that will make you stupid strong (Dead lifts, Dips, Front squats, Chin ups, bench press)?

Better tell that to this guy first...

http://go.dallasnews.com/media/img/photos/2013/08/26/thumbs/NGL_25OddBallEyeBallLifting_32764900_721324.JPG.728x520_q85.jpg

For realz.... wulfgeat's exercise is like a side bend for real men.

Yes I do feel like I have leeks in my strength if I rely on a single partial lift. That's why I started doing all kinds of partials. I feel like between all of them I am experimenting with, I should have a much less pronounced strength leek than when I just did partial back squats. I will definitely let you know if that method doesn't pan out.

Also, that guy in the link can keep that lift. I have no interest in that whatsoever. And I like your synopsis of my lift: partials are awesome! :rock:rock:rock

Edited by wulfgeat
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Don't get hurt... Suitcase dead lifting might be safer and produce similar strength gains. That looks like a widow maker exercise.

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Don't get hurt... Suitcase dead lifting might be safer and produce similar strength gains. That looks like a widow maker exercise.

Thanks for taking a look man! And I appreciate the advice.

In all honesty, I have been re-evaluating the range of motion I use. What will probably happen is I will move the starting position up in order to make it safer. Of all the things that I mentioned in my post above, what scares me most is how much the bar floats while I am dropping it back on the pins; that's going to be a real issue when I am using enough weight to make it bend. So somewhere around the 455-500 lb range (or sooner) I am going to raise my starting position/decrease the range of motion for my health.

You'd better believe I am not done with one-hand deadlifts :)

Edited by wulfgeat
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Don't get hurt... Suitcase dead lifting might be safer and produce similar strength gains. That looks like a widow maker exercise.

Thanks for taking a look man! And I appreciate the advice.

In all honesty, I have been re-evaluating the range of motion I use. What will probably happen is I will move the starting position up in order to make it safer. Of all the things that I mentioned in my post above, what scares me most is how much the bar floats while I am dropping it back on the pins; that's going to be a real issue when I am using enough weight to make it bend. So somewhere around the 455-500 lb range (or sooner) I am going to raise my starting position/decrease the range of motion for my health.

You'd better believe I am not done with one-hand deadlifts :)

I've actually attempted the shouldered 1/4 squat, but didn't like it. Also suitcase rack pulls were just nasty on my bicep. Derek Boyer does short range rack squats with only one side of the bar loaded... I haven't tried it but I would imagine that you have more bar control.

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Don't get hurt... Suitcase dead lifting might be safer and produce similar strength gains. That looks like a widow maker exercise.

Thanks for taking a look man! And I appreciate the advice.

In all honesty, I have been re-evaluating the range of motion I use. What will probably happen is I will move the starting position up in order to make it safer. Of all the things that I mentioned in my post above, what scares me most is how much the bar floats while I am dropping it back on the pins; that's going to be a real issue when I am using enough weight to make it bend. So somewhere around the 455-500 lb range (or sooner) I am going to raise my starting position/decrease the range of motion for my health.

You'd better believe I am not done with one-hand deadlifts :)

I've actually attempted the shouldered 1/4 squat, but didn't like it. Also suitcase rack pulls were just nasty on my bicep. Derek Boyer does short range rack squats with only one side of the bar loaded... I haven't tried it but I would imagine that you have more bar control.

Yeah, the set-up for this lift is a little technical. If you don't get it just right, your shoulder hurts like hell for a few days. What I do now is place the bar on the meatiest part of my trap just off from my neck and throw my arm over the bar and contract my loaded shoulder. This makes a huge cushion for my shoulder; then all I have to worry about is keeping the bar off my clavicle, and making sure my torso is taut before I lift.

Suitcase rack pull just sounds nasty man. I use a farmers handle for it; No spin and less range of motion. I think Derek Boyer can have the offloaded barbell squat for right now. I might try it at some point, but I don't know. . .

How are you on rack pulls and dead-lift stuff? And can you message me about when your semester ends? It would be cool to set up a time to skype and/or train together.

Edited by wulfgeat
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Partials are fun because you can use so much weight.

When partials go wrong they don't go a little bit wrong - its going to be a catastrophe - and it will be life changing.

But the one side stuff scares me too much, the risk reward ratio is way too high - they don't seem like a good idea at all to me.

Be careful and think about the one side stuff some more please.

If this method (partials) worked as well as more traditional methods - you'd see the top guys doing them, regardless of risk. You don't - and there is a reason why.

Be careful and good luck.

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I like partial squats and deadlifts too! I tried one shoulder squats once afrer watching Bud Jeffrys Partial-DVD. But i think they are very dangerous. You have to start with low weight, get used to it and slowly work up. I like unilateral training but would do unilateral kettlebel walks. You could do overhead, farmers or rack position.

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I like partial squats and deadlifts too! I tried one shoulder squats once afrer watching Bud Jeffrys Partial-DVD. But i think they are very dangerous. You have to start with low weight, get used to it and slowly work up. I like unilateral training but would do unilateral kettlebel walks. You could do overhead, farmers or rack position.

Hey man, thanks for taking a look! I heard something about that DVD but I never watched it. It is definitely what made me finally willing to give it a try. Yeah man, this lift is no joke and it is not safe. Thanks for the suggestions; I will definitely be trying more unilateral stuff in the future.

Partials are fun because you can use so much weight.

When partials go wrong they don't go a little bit wrong - its going to be a catastrophe - and it will be life changing.

But the one side stuff scares me too much, the risk reward ratio is way too high - they don't seem like a good idea at all to me.

Be careful and think about the one side stuff some more please.

If this method (partials) worked as well as more traditional methods - you'd see the top guys doing them, regardless of risk. You don't - and there is a reason why.

Be careful and good luck.

Hey Chris, thank you for taking a look!!!! I never got around to thanking you for posting the dimensions of your double hammer set-up a long time back. That was very kind of you, and I certainly appreciate it. I want you to know that I bought all of the hardware and am still in the laid back process of finding two hammers I like. I will post the pictures whenever I do finally get around to making it.

Thank you for the advice. I understand that what I am doing is extremely dangerous and can seriously injury me or even (God forbid) kill me. I accept that risk, and take responsibility for ensuring that I do everything in my power to minimize it while I tinker with this lift.

I genuinely appreciate yours and everyone else's concern and I hope what follows goes some way to addressing it.

I deal with danger like that daily. I work as a butcher, and as a member in that occupation, I have to use a piece of equipment known as a bandsaw. The saw that we use is specifically designed to rip through any piece of bone or meat that you run through it, and you get used to that. In fact, you get used to the fact that everything in the meat department is sharp, and is very good at mangling the beef, pork, and chicken we process. One day however, hopefully by a knife or box cutter, you get yourself, and bleed everywhere. My first time, I peeled my pinkie on my non dominant hand and while I was trying to clean it fell out and hit a thick piece of metal on the bandsaw which gave me a lights out cold concussion. Recently, while no-one was looking, our new guy was pressing down hard on a knife with his offhand near the end of the knife. The upturned tip sunk into his hand and gave him a deep three inch long gash in his thumb pad that required eight stitches.

When something like that happens, you have the horrifying realization that you are a piece of meat. If I hold a smoked ham incorrectly on the bandsaw and try to slice it, it is going to spin. When it does that, its going to throw my fingers into the saw and cut them off just like it would if any other piece of meat ran through its blade. Think about that like this: when you are using a piece of equipment that will rip through pigs teeth, you can safely assume that there is no such thing as a minor cut. I know a guy who's nickname is nine fingers, and have heard of another butcher that no longer has any. Everyone in my department who has made a profession of meat-cutting has cut themselves on the saw, and every injury is grotesque and horrifying, but that doesn't give me a pass on slicing hams. So I concentrate on what I am doing intensely, and make sure that I do everything in my power to slice that ham without injuring myself.

That might seem irrelevant to the issue at hand but I encourage you to take that information and read over my some of my injuries in training:

I messed up my left shoulder doing my fifth rep of a 245 lb bench press. My left arm was completely useless for a year. I was finally able to do something about it by studying my anatomy and making sure that I trained very carefully for several months until I was able to do a reverse grip bench press of the same weight. Now I have done 275 lbs normal style and reverse grip style, and my shoulder works well and I am not constantly afraid of aggravating my injury. It does however still ache sometimes when the weather changes.

I horrible sprained my ankle in the tenth grade, and my right leg has never been the same. I developed some sort of tendinosis or pinched nerve on the foot evertor side three years ago, and I could barely walk without aggravating it. I ordered an iron boot and off-loaded it for both ankles and worked up to lifting forty lbs with my foot invertors and evertors for both feet. Now that I have been doing the partials, my ankles feel stronger than they have ever felt.

I dislocated some vertebra in my low back doing leg press (the reason I will never do it again) that took several months to get over. I could feel it doing pull ups and the only thing that made it feel any better was dead-lifts. That just went away by itself, but I can still pop my lumbar vertebra and illio-sachral joints more easily than I would like.

I have injured nerves steel bending, had chronic epicondylitis, and all kinds of neck/upper back injuries.

Therefore, you can safely assume that I am accustomed to thinking about myself as mortal and perishable and making a calculation about how sure I am that I won't permanently screw myself up doing something, and have some familiarity with what can happen if I miscalculate. It comes natural to me--kind of like the funeral home style humor I learned at my job. And just like that, I have to be able to say I can live with the consequences of my careless decisions or miscalculations. I am not trying to sound flippant. What I am trying to say that I have already accepted that there is a real possibility that I could be crippled or killed, and have come to terms with that reality. I feel like it would be completely irresponsible for me to do this kind of training and not be in that place.

So that we are clear: I am trying to be like the old-school strongmen who inspired me to start training in the first place. Case in point: Look at page 19 of "Goerner the Mighty" by Edgar Mueller. If you don't have access to that, the link to that picture is posted below. The caption on that picture says: "Carrying four men on on shoulder--total weight over 1000 lb. Performed in South Africa as part of his Circus act in his 1935 tour.

I feel like it is incredibly disrespectful to say that these men inspire me to lift heavy, be creative, challenge myself with variation, and live whole-heartedly only to shy away from lifts that these men succeeded at because doing them might injure me or kill me.

I hand drive nails because I am inspired by the life of Siegmund Breitbart. His feats of strength are just absolutely incredible, but he himself was an incredibly inspiring man. He died because he drove a rusty nail through a board into his leg. That wasn't a nice way to go: eight weeks of agony, ten operations, and the removal of both his legs. He died a broken shell of who he was. I will not insult his memory by saying that I won't hand-drive nails because that's what killed him, it would feel like I was spitting on his grave, and completely negate the impact that his story has had on my life.

My boss has had blood poisoning and I believe he was within a day of death at the time of diagnosis. Seeing the permanent after affects of my boss's blood poisoning makes what Zisha went through much more poignant and tragic.

I do what I do because I don't want people to forget about dead men who have inspired me to live, and help me inspire others to live; I like to give people hope that the impossible can be done, so I chase the impossible. I may not ever get there, but I am going to try with everything that I am to be like strongmen who have inspired me.

Well there it is: Things just got real with Carter Woolfolk.

Picture of Goerner's 1000 lb+ one shoulder squat walk: https://www.google.com/search?q=herman+goerner&rlz=1C1RNBN_enUS505US609&espv=2&biw=1440&bih=809&source=lnms&tbm=isch&sa=X&ei=PRdxVPSQMceagwTh_oKACA&ved=0CAYQ_AUoAQ#facrc=_&imgdii=_&imgrc=ZTC8qkG2TyPWDM%253A%3BX2eJXaCj-TiOoM%3Bhttp%253A%252F%252Fwww.davidgentle.com%252Fimages%252Fgoernertwo.jpg%3Bhttp%253A%252F%252Fwww.vebidoo.de%252Fc%252Fg%2525C3%2525B6rner%252Bfrankfurt%3B313%3B352

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