- This topic has 9 voices and 23 replies.
-
Posts
-
Hey me again. I'm working on my squat technique and one thing I notice is the bottom of the lift I think is exceptionally tough for me. Is there anything I can do to focus on strengthening the bottom of the lift? Accessory exercises that will help me there? I think if I could lift more on that portion the mid-upper part of the range is my strong point right now.I'm 5'8" 150 lb.Here's my routine sunday and thurs. These are todays numbers but will move up now b/c I hit every thing.Squat: 45x20; 105x10; 125x5; 145x5; 165x5; 175x5; 185x5; 165x5;Legpress: 180x10; 230x5; 270x5; 320x5; 230x5;Hamstring Curl: 55x10; 55x10; 60x10; 55x10;Glute Extension: 115x10; 130x10; 145x5; 115x10Thanks in advance.
I would say pause squats would serve you best. Other good options would be box squats or dynamic squats.
But I also think that with numbers like those that you'd be better served just going on a linear progression program like Starting Strength than spending time practicing a weak point in the lift. That kind of training really need not e implemented until you've been lifting seriously for a couple years. Not saying you can't do it, but you could probably make better use of your time.
Is there anything I can do to focus on strengthening the bottom of the lift? Accessory exercises that will help me there?
Anderson Squats (aka Bottom Position Squats) as your main lift works real well. Just set the pins in the rack so the bar sits on them while you are in the bottom of the squat. You can then do them in two different ways: 1) start at the top then lower onto the pins, pause for a 3 count, the press back up; or 2) get under the bar while it sits on the pins and press up from there. You can also use this method with front squats, goodmornings, or vary your foot position from close to wide.As far as accessories go, goodmornings are always a good choice, other than that just pick what you think is the weakest link in the chain and hammer that for 3 weeks. If your lift doesn't go up, pick another weak link candidate, rinse, repeat, etc, etc.
I wish someone told me this 10 years ago but by far the best way to get better at squatting deep is to use less weight. Focusing hard on strengthening your glutes will also help. Check out anything by Bret Contresas.
Thanks again for the input everyone! I think I've got some actionable suggestions.
Hey me again. I'm working on my squat technique and one thing I notice is the bottom of the lift I think is exceptionally tough for me.
It is for everyone.
I would say pause squats would serve you best. Other good options would be box squats or dynamic squats.
^^^What he said.
The bottom portion of the squat is the hardest for everyone. I like the advice for training with less weight. I have noticed for myself that the squat does not need to be trained at a very high intensity to build strength. You might be the same way. Also add in some speed work and if you don't know how to bounce in the hole definitely learn to do that.
The bottom portion of the squat is the hardest for everyone. I like the advice for training with less weight. I have noticed for myself that the squat does not need to be trained at a very high intensity to build strength. You might be the same way. Also add in some speed work and if you don't know how to bounce in the hole definitely learn to do that.
Yep. You could also do ass to grass squats with a lighter weight to get used to going well below parallel and coming back out of the hole. Might not have quite as much transfer as a pause squat or box squats though.
I would agree with the pause squats for sure. I may catch some flack for this, but if you are focusing on your squats I would suggest dropping the leg press. In my opinion it's very different from the squat, and I think it could be part of your problem. Also, if you are having issues in the bottom of the squat I would suggest working to improve ankle and hip mobility. Check out Kelly Starett at mobilitywod.com. The guy knows his stuff and has a ton of mobility drill to address ankle and hip related to squatting. Just my two cents.
Mobility work, atg squats with lighter weights to start, pause squats for sure, 1 and 1/4 reps are awesome YouTube them, speed work, and finally atg box jumps all will blow your squats up
THe bottom of the squat is mainly glutes so I would work on hip extensions like hip thrusts.
What sort of weight are you using for those iBob? Ive been using them post squat for my last training cycle and am slowly building the weight up. Just doing sets of 5 too. Seems to be helping with my deadlift but not sure about squats at the mo.
As others have said, the bottom position of the squat is hard for everyone and most people will miss either in the hole or a few inches out of it.Working on being fluid on the bottom portion of the decent and ascent is critical and the best way to practice this is simply to lower the weight and increase it steadily week by week.Now you don't have to be dive bombing squats, but you want to be getting in and out of the hole with confidence and intent - This will put you in a far better position to finish the lift.The other key to utilising any kind of bounce at the bottom of the squat is tightness. Unless your torso is completely fixed, when you try to dip in and out of the hole you upper body will move and you will lose the optimal transfer of power.Paused squats definitely help to build bottom end power, but I have seen them through people's movement patterns off when they try and squat with a normal tempo again i.e. after a 6 week cycle of paused squats, they tend to try and pause all their squats even when they don't want to.To combat this, I'd through in a couple of sets of light speed squats (50% - 60%) with every paused squat session to reinforce the normal movement patternGood luck 🙂Macca
You must be logged in to reply to this topic.