1st time using monolift in the new year, tips?

got a comp in january that has a monolift for squats. this will be the first time i have ever used one and i am slightly nervous about it purely because its totally new and i wi=ont have a chance to train with one beforehand. does anyone have any experience or tips to share?
many thanks.

One of my favourite mono lift actions is when someone walks a squat out of one

I agree. Don't bother using it, it's totally different to walking one out so if you can't practice on one then it will be difficult. Just walk it out if you can (like a proper squat ). I know GPC don't allow walkouts though!

would rather not use it to be honest but i dont know if thats an option. its with the bpo.

You're best asking them directly or checking the rules. BPC allowed walkouts

Walk your squats out. I always did as I walked my squats out in training.

Raw and buries it.

ok thanks lads. have contacted them to see if its ok just to walk them out.

Not sure why everyone is telling you to walk them out!

Thought the whole point of a monolift was that you didnt waste energy walking the squat out, so squat more

As an example, think John "Marsbar" Marsden has squatted 310KG raw in monolift and only 290KG raw with walkout!?

Use the monolift, why walk it out if you don't have to?

you dont get any extra points for walking out.

Is it that much of a difference to simply unrack and stand there rather than walk out? Or is the unrack a different feel to a normal squat stand.

I'm saying to walk it out because he has no way to practice in a monolift before hand and it's not the same at all.



I find it totally different to unrack it, walk back and setup rather than setting up from the monolift. You need to set your feet first ready to go and it takes some getting used to.

I always walk squats out in training but found mono easy to adapt to tbh, nothing says you can't walk it out of a mono at comp plenty people do.

I bought some 3/4" dia steel rods for the power rack with intention of mimicking one, they do work but tbh binned them off as need spotter to slide em back when you take the bar.

My advice is not to worry - 95% of lifters are fine on the mono. I would not walk anything out in a mono - its defeating the object of the thing.

The main differences are that a mono has more fore and aft wobble than a racked bar in stands. It is a little bit disconcerting to not feel so "locked in" to the bar before the lift.

The second thing that can happen is that a lifter follows the track of the supports with his eyes, as these raise up when the bar is released. This occasionally has the effect of causing that lifter to over balance and lean or stumble forward. I knew a lifter who closed his eyes to prevent that happening.

Get to the venue early - see if there is a mono in the warm up area and make sure you use it a a practice tool, as much as part of the warm up.

Walk it out like a man