Mark Bell's Slingshot

[SisterSteel]

Some of you may know that I've been having shoulder and elbow pains from my BJJ training and the years of lifting. I've had to take time off benching because the pain had gotten to be unbearable. Well, I picked up a slingshot (the orginal version) and trained bench today. I took it easy so I didn't go to heavy (just performed working sets with 225lbs) and my elbows and shoulders felt GREAT to my surprise.

My point for this thread is if you're having pains in your elbows, shoulders, or both give the slingshot a try. I bet you'll be happy you did.

Mark has a reactive slingshot (the blue one) which gives less "help" in performing the lift. I the the little extra nudge the red original slingshot provides.

[Ironguruera]

Some of you may know that I've been having shoulder and elbow pains from my BJJ training and the years of lifting. I've had to take time off benching because the pain had gotten to be unbearable. Well, I picked up a slingshot (the orginal version) and trained bench today. I took it easy so I didn't go to heavy (just performed working sets with 225lbs) and my elbows and shoulders felt GREAT to my surprise.

My point for this thread is if you're having pains in your elbows, shoulders, or both give the slingshot a try. I bet you'll be happy you did.

Mark has a reactive slingshot (the blue one) which gives less "help" in performing the lift. I the the little extra nudge the red original slingshot provides.

Im sure I can google it but where can I find one of these and what's the proper way to wear and use it?
Sorry Hun this PL is all new to me!

[SisterSteel]

Im sure I can google it but where can I find one of these and what's the proper way to wear and use it?
Sorry Hun this PL is all new to me!

That's just it.... the slingshot isn't just for powerlifters. I have some friends who do crossfit who use it in some of their WOD's and bodybuilders can also benefit from using it.

You can find it here:

http://www.howmuchyabench.net/store#!/~/category/id=3091155&inview=product13352662&offset=0&sort=normal

And here's a vid on how to properly wear and use the slingshot.


http://www.youtube.com/watch?v=lopLlvYD7xU

[Ironguruera]

Thanks Hun you rock! I've been using more of a pl bench stule like in Dave Tate's videos u posted but for some reason it's Inflaming my shoulder.

Ill look into this.

[Encino_Mang]

So this is for overload and tri work right.......with some shoulder.......its blasting it off the chest so it takes some chest out


Edit: after read your post I guess it takes tris and shoulders out

[baby1]

My husband has been using this for about 6 months now and loves it.

[kazman68]

I know Jimmie Pacifico has been using it with good success, He is following in his Father;s footsteps big time.

[Encino_Mang]

I know Jimmie Pacifico has been using it with good success, He is following in his Father;s footsteps big time.

As in Larry?

[SisterSteel]

Thanks Hun you rock! I've been using more of a pl bench stule like in Dave Tate's videos u posted but for some reason it's Inflaming my shoulder.

Ill look into this.

When you tuck your elbows it should take a lot of pressure off your shoulders. Also where are you bringing the bar?


So this is for overload and tri work right.......with some shoulder.......its blasting it off the chest so it takes some chest out

Edit: after read your post I guess it takes tris and shoulders out

I think I need to talk about benching in general first. You use your lats when you're lowering the weight and also when you break inertia (begin the lift). After that, your shoulders and lastly your triceps get involved. A bench uses your whole body and not just a few muscles. That's why it's one of the Big 3.

The slingshot doesn't take your shoulders and triceps out of the lift. It's an aid that helps you with your form and the initial portion of the lift. You're still performing work. It's not a bench shirt. There is a BIG difference.

I think for bodybuilders the reactive (blue) slingshot would be best.

[Encino_Mang]

When you tuck your elbows it should take a lot of pressure off your shoulders. Also where are you bringing the bar?



I think I need to talk about benching in general first. You use your lats when you're lowering the weight and also when you break inertia (begin the lift). After that, your shoulders and lastly your triceps get involved. A bench uses your whole body and not just a few muscles. That's why it's one of the Big 3.

The slingshot doesn't take your shoulders and triceps out of the lift. It's an aid that helps you with your form and the initial portion of the lift. You're still performing work. It's not a bench shirt. There is a BIG difference.

I think for bodybuilders the reactive (blue) slingshot would be best.

Looks like it jumps you out of the hole thus making it possible to lock out heavier loads.
Looks like a nice training aid......I will pick one up

[SisterSteel]

Looks like it jumps you out of the hole thus making it possible to lock out heavier loads.
Looks like a nice training aid......I will pick one up

Depending on which one you choose will determine how much "help" out of the hole. The reactive (blue) doesn't give much help at all. The original (red) give a little bit of help. The maddog (black) is a double ply so it gives a good deal of help.

[NTL]

I bought the black one probably 2 years ago. It does help a good bit.I found it very hard to unrack the weight by myself.I lost my training partner so I train along and never use it anymore.

[xdude]

this is interesting ...so you get more or less reps at first...

I realise if it forces a better form ..which leads you make progress...

Sister you say your shoulders hurt less.... ( shoulders are always my issue too)
the part that bothers me is it forcing good form ...but when you finally go heavy do you risk going back to your bad habits?

[Fishman44]

You get more reps and better form, I have gone up to 405 and form stayed great

[xdude]

You get more reps and better form, I have gone up to 405 and form stayed great

so do you feel it is more like a shirt ...helping the lift
or is it more like a really tough coach that is really watching your form?

[Ironguruera]

so do you feel it is more like a shirt ...helping the lift
or is it more like a really tough coach that is really watching your form?

Keeps your form. Saw a buddy at the gym using one the other night. Ill get a red one soon.

[SisterSteel]

this is interesting ...so you get more or less reps at first...

I realise if it forces a better form ..which leads you make progress...

Sister you say your shoulders hurt less.... ( shoulders are always my issue too) the part that bothers me is it forcing good form ...but when you finally go heavy do you risk going back to your bad habits?

You have to find your groove which could take a couple of training sessions but you do it'll help you get more reps.

It actually helps improve your form so when you take it off your form is better. Form always breaks down a bit when you lift near max weights though.

[xdude]

You have to find your groove which could take a couple of training sessions but you do it'll help you get more reps.

It actually helps improve your form so when you take it off your form is better. Form always breaks down a bit when you lift near max weights though.


thanks for the honest answer...
I seem to have one sore shoulder at a time... and it seems that once feels good...the other one starts to bother me..

this looks like it will take about a month to get used to though..

[Fishman44]

Xdude if your shoulders are jacked up try this multiple times a
Week http://articles.elitefts.com/training-articles/band-pull-apart-super-series-for-healthy-shoulders/

[SisterSteel]

Xdude if your shoulders are jacked up try this multiple times a
Week http://articles.elitefts.com/training-articles/band-pull-apart-super-series-for-healthy-shoulders/

There are a series of prehab movements he should do like shoulder dislocations and other exercises that will help increase the health of his shoulders. One of my training partners has an entire routine he performs 4-5x a week because his shoulders are very fucked up for lack of a better word and he's able to still make gains and progress in all his lifts.

[Ironguruera]

Xdude if your shoulders are jacked up try this multiple times a
Week http://articles.elitefts.com/training-articles/band-pull-apart-super-series-for-healthy-shoulders/

Thanks bro! Ill start these right away!

[Fishman44]

I also do band dislocations, also do T, Y, W exercises on a bench, and use 2.5lb plates to do PT exercises
Here is a vid of some other great shoulder stuff
http://www.dieselcrew.com/how-to-shoulder-rehab
Just make sure to not stop when they get better, keep on top of it.

[xdude]

another thing to try is something called " crazy eight" or at least that is the name I know them by...
kneel on a bench ,like you are doing a bent row, take a small weight 10-25 lbs top and let it hang .move the weight in a figure 8 pattern for 10 loops... it looses things up a lot, and strengths the inner shoulder .

start really low, it is amazingly difficult ..

thanks for the pointers page though,,,
'

[MaxSeg]

I use the other brand and love it. big reduction in shoulder pain for me. As it is a great tool for overloading, 545 Saturday at the Mecca.

[Fishman44]

^^545! Wtf! That's awesome. I'm looking forward to getting 495, 545 is beastly!

[xdude]

once saw a 640 Lb bench at a meet once.... man did I feel weak...
the guy weighed about 350 though ...talk about fireplug ;)

I also saw Robert Burnieka (sp?) do 525 no shirt ....
and full 6 pack...

[MaxSeg]

once saw a 640 Lb bench at a meet once.... man did I feel weak...
the guy weighed about 350 though ...talk about fireplug ;)

I also saw Robert Burnieka (sp?) do 525 no shirt ....
and full 6 pack...

Hoping to nail a 525-550 raw bench for my meet. Im 6'2 330ish, surpassed the 6 pack and working on a pony keg.

[xdude]

Hoping to nail a 525-550 raw bench for my meet. Im 6'2 330ish, surpassed the 6 pack and working on a pony keg.
I don't have any right to say anything LOL

[SisterSteel]

I use the other brand and love it. big reduction in shoulder pain for me. As it is a great tool for overloading, 545 Saturday at the Mecca.

You use a Titan Ram? That's the other brand that I know of.

545, wow. That's a big bench right there. How's your squat and deadlift.

[MaxSeg]

You use a Titan Ram? That's the other brand that I know of.

545, wow. That's a big bench right there. How's your squat and deadlift.

Yes Ma'am, a Titan. Squat and have been hit and miss to injury as well. So with out training for I just squated 500 in training and pulled 550. With a lil time and consistent training I think my numbers will be respectable in a few months.

[SisterSteel]

Yes Ma'am, a Titan. Squat and have been hit and miss to injury as well. So with out training for I just squated 500 in training and pulled 550. With a lil time and consistent training I think my numbers will be respectable in a few months.

I would agree with that. Are you thinking of dropping to compete in the 308 or are you going to compete in the SHW?

[MaxSeg]

I would agree with that. Are you thinking of dropping to compete in the 308 or are you going to compete in the SHW?

After the UPA meet next month I may consult with someone in getting a bit leaner. Im thinking as long as I still progress, Ill continue with a leaner goal. By no means do I have any delusional expectations of being a BBer...lol