Mechanical Advantage Set – Squats
Some of you may have heard of mechanical advantage sets, however I will presume a large percentage of the reader’s haven`t.
I will try to break down the information as simply as possible, so you will be able to implement it straight into your training.
A mechanical advantage set works on the basis of overload using 2 very similar exercises / the same exercise but with the manipulation of angles / strength curve so you are able to complete more reps in a set. For this example, I am going to use the front and back squat – targeting the glutes, hamstrings and quadriceps.
If you are not sure what a front squat is / the benefits, please have a read of this article before you continue – http://www.weights4women.com/3-squat-variations-for-you-to-try/
So how do you do it?
So you are going to start with the front squat, for this example we are going to use 8 reps as the goal for the working set. The weight you choose should be specific to the 8 rep target. If you are able to 10 reps, the weight is too light.
Once the 8 reps are completed, you re-rack the weight and then get in position to do a back squat. As we are generally stronger on the back squat vs the front squat, you should be able to produce more force and subsequently add some extra reps to the working set. Going from a mechanical disadvantage (front squat) to a mechanical advantage (back squat).
It is as simple as that.
Be sure to use a spotter on this for obvious safety reasons!
Let me know how you get on, if you have any questions – please feel free to send me a message on social media or through the website.