Why we're spending so much time in the rack in our new training Phase: Iron Engine.
Key Takeaway
Pressing or squatting off the pins are a phenomenal variation of the traditional barbell lifts for Tactical/First Responder Populations.
Benefits:
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Proper bracing
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Starting strength
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Working through sticking points
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Joint Friendly
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Can be used to train around the wear and tear that is all too common in the Tactical/First Responder world.
How We’re Using Them
For our current training phase, Iron Engine, the first few weeks have the trainee spending a lot of the time using pin presses and squats. Why? Because in this phase we manipulate not just the load, but the range of motion we use on our big lifts each week. This will provide a novel stimulus for the trainee each week; providing just enough variation to avoid overuse injury but still be specific enough to continue making progress.
For example, week 1 has the trainee do a full range of motion press/squat off the pins, while in week 2 we use a shorter range of motion and go a little heavier. We will then return to the full range motion lift in week 3. Odds are you’ll move a heavier weight than you did in week 1, or at least the same weight for more volume and it will feel easier. The key is the “easier” part.
The idea is to nudge the weight along and not get too overzealous. This is why in the instructions I am begging the trainee to keep a rep or two in reserve and think about where you’ll be at in a few months, as opposed to pushing to hard in each session and bottoming out just a few weeks in.
This strategy will be complemented with loaded conditioning sessions that are aerobic focused, allowing us to get stronger and build our engine for more intense conditioning sessions that are programmed towards the end of this cycle.
In the end, this means (God willing) pain free progression over the next 13 weeks. Our programs are designed to let you train hard, but also be able to perform on the street.
You can never predict everything that can happen when we train. I am not doctor, nor am I providing medical advice, but typically if we keep ourselves focused on the long game and avoiding maxing out every week- you should be able to train hard and not injure yourself.
Lower Body Variation
Below is We Go Home combat athlete Ruben Rodriguez doing not only a zercher squat from the pins, but he also chose to incorporate using a box/bench. This is teaching him to first ground himself into the floor with his feet and then flex the musculature of around his hips to keep his knees out. He also elected to challenge himself even further, and he is using a zercher hold with the barbell held in the arms…challenging both his midsection and upper back. This is about as “total body” of a lift as you can get.
Ruben has to create so much tension prior to even starting the lift- which in the end will create brute strength to go along with his techniques on the mat. Perfect for the grappler, Police Officer/SWAT, Firefighter.
Upper Body Variation
Below is Trung Nguyen, the founder of We Go Home, doing a set of pin presses. Notice he is doing these right off his chest. This is often less common, as many equate pressing off pins with a shortened range of motion. You can do that, especially if your injury history makes this a better movement for you, but it is not required (typically this is used to focus on the triceps).
Notice how much tension Trung has to generate from his feet, upper back/Lats, midsection, and grip prior to even beginning moving the the weight off the pins. This is exactly what we’re looking for and why we’re using this variation in our training cycle.
I also like how it is self limiting, as the trainee can’t bounce the weight off their chest…which in turn reduces injury risk and will cap the ego. Add in the fat bar like Trung has in this video and you’ll probably even keep your wrists and elbows happy. The perfect upper body press for the “Gray Beard” tactical athlete.
Closing
Pressing and squatting from the pins are great movements for tactical and First Responder populations. They teach the trainee how to create tension, they’re highly customizable, and when combined with sensible loading and strategic/holistic programming they can be a great tool to increase strength.
We just completed week 1 of our current 13 week training cycle/live programming. Plenty of time to hop in with our free trial and give this a shot. We’re only asking for a few hours a week to build better version of yourself. That is nothing for a twenty year career in a field that requires so much of you physically and mentally. Questions? Reach out.
