Tag Archives: Scott Tully

Cambered Squat Bar

by Al Myers

Scott Tully, of the Dino Gym, training with a Cambered Squat Bar. In this picture Scott is squatting 520 pounds for reps.

I have made lots of interesting training devices for the Dino Gym.  Some are of my original design while others I copied from someone else.  Some get used all the time, while others just get “pulled out”  every now and then.  Some of the devices are for very specific-type  training, while others are used for general strength training.   A few weeks ago Dino Gym member Scott Tully started using the cambered squat bar for his squat workouts.  I made this bar several years ago after reading about its advantages described by Dave Tate of  Elite Fitness Systems.   It has been around, or on the market,  for several years now.  The first time I had ever heard of a cambered squat bar was in an article by Louie Simmons of Westside Barbell.  Most people attribute the development of the cambered squat bar to Louie. This bar has been hanging in the bar rack in the gym for quite a while so I was glad to see Scott pull it out and put it to use.  Sometimes just changing things up in your training will jump-start your strength gains.  I’m sure that is why Scott decided to use this bar in his training program – and he probably will only use it a few weeks before resuming straight bar squats.  And I predict once he gets back on the straight bar squats – his squat will be improved.

It was pretty easy to make, but did require the sacrifice of two good bars to make one unusual looking one.   The main benefit of squatting with the cambered bar is to decrease the stress on the upper back and place more muscular involvement in the hips and legs. The experts say it strengthens the posterior chain (which I say is a fancy word for the gluteus maximus.  haha look THAT one up!).  The camber (or offset) is 14 inches.  As you descend into a squat with this bar the weight “tracks” in a different line compared to a straight bar.  The result of this is that you will squat more upright with the cambered squat bar.  Also, by being able to grip it lower, using a cambered squat bar greatly reduces the stress on the shoulders and elbows.  It is perfect if you are “coming back” from a shoulder injury where your shoulder mobility is reduced or painful when gripping a straight squat bar.

This bar is also rackable – meaning you can take it out and return it to normal bar hooks in a cage or squat rack.  Spotting someone using this bar is no different than a normal bar.  The upper portion of the bar exceeds the racking hooks far enough that you can get a hold of it during a spot if needed.   I sort of have problems calling this bar a cambered bar, because in my mind “camber” means bent.  Like a Buffalo Bar or Bill Clark’s “special” one handed deadlift bar. Webster’s dictionary defines camber as “a slight curve” or “to arch slightly”.   This bar SHOULD be called an off-set bar instead.  But it has been advertised as a cambered bar for so long now, that name has stuck.  However, it is a great addition to any gym and adds variety to any strength training program.

Band Set-Up for Squat Training

by Al Myers

Scott Tully, of the Dino Gym, reps out a set of 8 with Band Squats (450 pounds on the bar, plus 150 pounds added band tension at the lockout).

John McKean’s recent USAWA Daily News story about how he uses bands in training got me thinking about one of the biggest uses of JumpStretch Bands in the Dino Gym.  Bands are VERY beneficial in adding resistance to many different exercises – but I believe the best exercise they “assist” is the squat.  This is nothing new as Louie Simmons of Westside Barbell has been preaching the benefits of bands for many years now!  However, we have a band set-up for squats that is very unique, and something I would like to share with other lifters. First of all, there are two DISTINCT ways bands may be attached to a squat bar.  One is overhead, where the band tension is added at the BOTTOM of the squat.  The other is at the base, where band tension is added at the top of the squat, or at lockout.  Both have there uses, but after experimenting with both set-ups I prefer the bands to be attached LOW, so as you ascend out of the bottom of a squat the bands stretch and give you added resistance at the lockout.  I think it is best for the bands to go completely “slack” as you hit the bottom squat position and “kick in” immediately after initial ascent.  I like the feeling of “pushing against” the bands instead of the bands “pulling you up”.  I feel good squat technique is ENHANCED when “pushing against” the bands.  By the weight on the bar being lighter in the bottom position, it allows you to maintain good form in keeping your hips back and shoulders up.  By starting in the correct position, you are better able to maintain good form throughout the rest of the squat. Another reason I like the bottom attachment is that it just doesn’t seem right to me to use bands to make an exercise easier!

The top 3-prong hook band attachment, which has three different bar attachment points to adjust band tension for lifters of different heights.

Much has been written about what is the best tension at the top position, or lockout.  I feel around 25% added resistance (compared to bar weight) with bands  is about right.  This can be accomplished with two Blue JumpStretch Bands, one attached on each side.   Others have different opinions on this.  When I designed a band attachment set-up for the Dino Gym Monster Cage, several things I wanted to achieve.  First, I wanted an easy set up that could be changed quickly between lifters who may be of different heights while maintaining the same band tension at the top end for everyone.  Second, I wanted a band set-up that would “roll” out with the lifter as they set up for the squat to make band squatting safer.  Most band attachments on cages have a distinct concrete points where they attach, which makes setting up for the squat difficult. Third, I wanted to make the band set-up to achieve a 150 pound “overload” at the top position (approximately 25% increase since most of the guys in the gym squat over 600 pounds).   I spent a little time thinking of these problems, and designed a set-up that solves all of them! We have been using this band attachment set-up for several years now and couldn’t be happier!

The bottom band attachment. Notice the roller the band attaches to that "rolls back" as the lifter sets up for the squat.

The bottom attachment problem was solved by attaching the bands to a roller that “rolled back” as the lifter steps back with the bar on the back.  The problem of attaching  the bands to the bar was solved by designing a 3-prong hook which could easily be “looped” over the bar next to the inside sleeves not interfering with hand placement.  It can easily be changed between lifters. Our Monster Cage has bar hooks that adjust with hydraulic jacks so each lifter can have an optimum start height.  This allows all gym members, regardless of height, to be able to work out together.  We can change the bar height and re-adjust the band hookup in less than 30 seconds.  The length between each three-prong band hook was initially based on the heights of three gym members – Lon at 5’7″, myself at 6 foot, and Scott at 6’5″.  Lon uses the bottom hook, myself the middle hook, and Scott the top hook.  Each hook set-up yields EXACTLY 150 pounds added band tension at the top!  It couldn’t work out any better than that!!

I hope these ideas will help others in properly setting up a band attachment for their squat training.  If anyone has more specific questions, please contact me a amyers@usawa.com

Dino Strength

by Al Myers

Contact Dino Strength for all your weightlifting needs!

It is exciting to announce the latest business venture from the Dino Gym.  Scott Tully, of  the Dino Gym, has started a business catering to weightlifters in regards to lifting equipment, supplements, and weightlifting accessories.  His business is named Dino Strength.  Scott has been involved for several years in a similar business, but now has taken it to the “next level”.  All of the products sold by Dino Strength will be tested extensively by the members of the Dino Gym.  Scott will ONLY sell products that have been tested on “real weightlifters”!  This is to insure that you will be pleased with your purchases. Also, when you call and talk to Scott you will be talking to an expert and not someone just taking orders who doesn’t have a clue how to put a weightlifting belt on!

Below are a few comments from Scott, link to the Dino Strength website, and Scott’s email address.

I am proud to announce the startup of a new business and website.  www.dinostrength.net specializes in Belts, Supports and Wraps, and will be adding some exciting new equipment as well as nutritional supplements in the near future.  Most of the products have been designed and redesigned over the last 2 years, making sure that we have put out the best products for the best prices on the market.  All products are in stock and will ship within 2 business days.  If you have any questions contact us through our site or email me direct at Scott@dinostrength.net.
Thanks,

Scott Tully

Arm Over Arm Drag

by Al Myers

" A couple of weeks ago at the Dino Gym we did a training session with the Arm Over Arm Drag. These pictures show Dino Gym member Scott Tully pulling a 400# sled over a 80 foot course for time. This exercise will test the strength of the entire upper body, along with increasing your heart rate! Eric Todd is helping Scott by keeping the rope tight and out of Scott's way, while providing encouragement." - Al Myers

USAWA Members Win Big at Highlander

by Thom Van Vleck

USAWA Member Thom Van Vleck on the front page of the Kirksville Daily Express

Proving that being an All-Rounder really means being an “all around” athlete, Chad Ullom won the Middle Weight class, Scott Tully was the Heavyweight winner, and Thom Van Vleck was the top Master at the recent Missouri State Highlander competition held in Kirksville, Missouri on March 27, 2010. Highlander combines Scottish Highland Games events and Strongman events, an equal number of each, to determine the best overall athlete.

For me, while I consider Highland Games my first love, training for recent USAWA events in the off season has been a huge plus.  It has revitalized my training and some of the lifts made me realize I had weaknesses that needed to be addressed.  The pay off was a big personal record in my 56lb Weight Over Bar event.  This is a Scottish Highland Games event that requires the athlete to toss a weight over a cross bar for best height.  I cleared 15’6″ using the spin technique (much to chagrin of USAWA Secretary Al Myers who prefers the traditional technique!).  This was a full 1’6″ over my previous contest best, and considering the number of years I have been throwing, that’s a huge jump for me!  I credit the USAWA training I did for that big gain!

All-round training proves it’s worth!

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