Har har har at the title.
Anyway, if your sticking point in squats is near the bottom, what should you work on as far as the weak links in the chain? What muscles and exercises, along with squatting, should I focus on?
squat more
[quote]schultzie wrote:
squat more[/quote]
That’s the plan.
Just keep squatting.
If the hardest part of the lift wasnt coming out of the hole I think we would see a shitload less half squats.
yea, by and large, youre not going to find people that are strong out of the hole but suck at locking out on a squat. if you happen to find something in addition to squats that works wonders, for the love of god throw me a bone, my squat is going to keep me up at night soon.
Speed squats off a box, like a DE upper day, except with your legs. Also, its may be because your not staying tight enough or your not keeping your back arched enough
i think it naturally happens to be the hardest part, go deeper than usual and you wont have a hard time at regular depth, pausing, speed ect… why do people wear squat suits? more pop out of the hole
I think it depends on what you mean by “coming out of the hole” For most guys, if the weight is not too much over their proven max, the sticking point tends to be somewhat above where they reversed the bar path. If you are truly just getting stapled with realistic attempts with zero pop out of the bottom, then I would suspect it is one of these factors:
-you aren’t staying tight (lost your air, let your back bow, got folded)
-you shifted out of groove at the bottom- often relates to the point above
-you are using a stance that does not complement your particular build/style
Speed work will help somewhat. Box work can help. But, ulimately, this a mostly a matter of a good set-up and getting tight, then staying tight on the way down. Does that make sense?
Hard to say exactly what kind of squat you’re talking about, but I assume since you posted in this forum you’re talking about a parallel powerlifting squat. In addition to the above good advice, I’d work some concentric only squats. They’re great for starting strength. If you’re unable to use the stretch reflex as effectively, then your current technique basically is grinding it out and squats from the pins up could help. Wide, I’d only suggest doing them from a box because of the strain on the hips. Narrow stance, you can do them without a box.
You might also want to look at trying to get more out of the stretch reflex at the bottom, since that can help you through the first several inches of movement.
Sounds good. Stay tight, some pin/box work for possible help. It’s just a sticking point, once I get past it, a little after I reverse the bar path, I can explode the weight up.
#1 make sure you actually are getting in “the hole”.
if thats in order, all the points above, esp. staying arched really hard. that alone has helped me immensly
[quote]That One Guy wrote:
Har har har at the title.
Anyway, if your sticking point in squats is near the bottom, what should you work on as far as the weak links in the chain? What muscles and exercises, along with squatting, should I focus on?[/quote]
when my out of the hole / hip drive feels like it’s slipping I do dynamic free squats, usually triples. I’ll use green and purple bands and work up to a weight that’s around 50% ish of my squat max. Drop as fast as you can while still maintaining form and control then pop back up as fast as possible. Really focus on the turn around. This kind of co incides with what CT is preaching over in his threads. With this much band tension you’ll have no choice but to be fast out of the hole or get stapled.
Another thing is wide as possible SUMO deads. EFS stone trainer. (If you have an old shittty oly bar just take the sleeve off of 1 end and you have a stone trainer.)
Strengthing my glutes helped me coming out of the hole. That and really focusing on driving the hips out and arching the back. Glute bridges, ghr,single leg stiff dls stuff like that would help plus low box squats.
Set the bar on pins or saw horses and squat out of the bottom. Great for developing bottom up strength and fixing weak links.
[quote]dez6485 wrote:
yea, by and large, youre not going to find people that are strong out of the hole but suck at locking out on a squat.[/quote]
Really? The only reason that statement is true must be because I am not human:
