I’m doing these more as a switching phase, also i’ve switched to low bar. I’m not sure if they are considered pauses or double bounce, or one and a quarter squats, but basically I use them for form.
How do these look in relation to depth for a powerlifting meet? I’ve never competed, but I’m looking to compete as either a 181 or 165 in the next 6 months and I’d like to know how they would fare in judging at a Powerlifting meet (specific federations) based on your personal experiences.
Also, one of my buddies put this together from his training visit to our place this weekend. I’ts our sweet basement gym!
[quote]infinite_shore wrote:
Depends on fed. Looks like parallel to me. Not enough for IPF and RUM but good enough for some others.
I dk what meet it would pass in unless im missing something usapl-no ipf-no spf-no Adau-no i mean it could just be my phone but it looks like maybe one actually went below parallel at the most for most feds youd be lucky to get them to white it up.
Not to say i havent seen way higher squats pass though. I think the current world record was a half squat…lol
I dk maybe im not a good judge on depth lol i go super low so i dk if people are saying youre good you should be. Im pretty new here and only competed 5 times so alot of people know alot more.
You’re close but need to get a bit deeper. Like another poster mentioned, try to sit back more so your shins are straighter which will help you hit depth better with large legs.
Be careful training the bounce squats because they may get ingrained and you do one on the platform which will for sure get you red lighted. I realize it’s training but I’ve seen enough people drop deadlifts from the top in training and then forget and do the same on the platform. It sucks to lose a lift on a technicality.
For reference I ref in the CPU (several years) the Canadian IPF affiliate. I’ve seen a lot of new lifters lose lifts for technical reasons that is unnecessary.
haha ok, well thank you for the feed back. I’m currently 200 lbs, and a little chubby. Also, i have no idea what federation to compete in. I have no preference.
Do you have any tips for switching to low bar? anyone? I’m switching over from a high bar, more upright style. It feels awesome in my legs/hips/lower body, but it just seems like a pain in the ass to unrack and walk it out. Is this normal?
Also, is it the fact that i’m bouncing twice? or that there is any bounce in it?
[quote]joebrandenburg wrote:
Do you have any tips for switching to low bar? anyone? I’m switching over from a high bar, more upright style. It feels awesome in my legs/hips/lower body, but it just seems like a pain in the ass to unrack and walk it out. Is this normal?
Also, is it the fact that i’m bouncing twice? or that there is any bounce in it? [/quote]
Bouncing twice. Any reversal in direction once you’ve begun your ascent is a bounce.
I have a low bar style and a small back. I find getting my hands in as tight as possible helps. Your back is tighter and it creates more of a ‘meat shelf’ to hold the bar. A lot of men don’t have that flexibility though. I put my hands inside the knurling.
I’ve lifted in a number of USAPL meets and this will not pass there. Can’t speak for other feds, but obviously we’ve all seen higher squats than this white lighted.
You’re close and you’re a strong guy, could help taking more time to warm up and stretch the hips and calves.
You could sit back onto a box for a few workouts just make sure the box is below parallel that will give you a better feel for it. Or you have a squat rack place a band across under your but below parallel and hit that for a few weeks to know where it is for sure.
[quote]joebrandenburg wrote:
Also, is it the fact that i’m bouncing twice? or that there is any bounce in it? [/quote]
Don’t worry about this dude. I don’t think the people telling you it’s a problem have trained paused squatting very much before. Lots of people do their paused squats like you do. My training partner in fact does most of his squatting with a pause, and he does them exactly like you. He’s never had a problem doing a regular squat afterwards lol.
[quote]joebrandenburg wrote:
Also, is it the fact that i’m bouncing twice? or that there is any bounce in it? [/quote]
Don’t worry about this dude. I don’t think the people telling you it’s a problem have trained paused squatting very much before. Lots of people do their paused squats like you do. My training partner in fact does most of his squatting with a pause, and he does them exactly like you. He’s never had a problem doing a regular squat afterwards lol.[/quote]
I’ve trained paused squats frequently. However, don’t you think it’s good for a new competitor to know that it would be red lighted on the platform? My point is that I’ve seen too many new lifters show up without a clue as to what’s expected and what will get you red lighted. It’s great if you have a ton of meets under your belt but if you’re pure green it’s better to be aware of the rules.
[quote]joebrandenburg wrote:
Also, is it the fact that i’m bouncing twice? or that there is any bounce in it? [/quote]
Don’t worry about this dude. I don’t think the people telling you it’s a problem have trained paused squatting very much before. Lots of people do their paused squats like you do. My training partner in fact does most of his squatting with a pause, and he does them exactly like you. He’s never had a problem doing a regular squat afterwards lol.[/quote]
I’ve trained paused squats frequently. However, don’t you think it’s good for a new competitor to know that it would be red lighted on the platform? My point is that I’ve seen too many new lifters show up without a clue as to what’s expected and what will get you red lighted. It’s great if you have a ton of meets under your belt but if you’re pure green it’s better to be aware of the rules.[/quote]
A fair point my lady. I just figure, new as he is to competing, he’s doing 5 paused reps with 465, the man surely isn’t new to squatting, and I can’t imagine he double bounces his regular squats. But I was making assumptions that’s true.
Joe - been following you on youtube after a couple of your posts here. Really nice work with that 600 squat a little while back, I hope you do start competing soon. Honestly, if you keep making gains the 181 squat world record isn’t absurdly far away for you. Keep your sights set high man.
As for the switch to lower bar… as people mentioned, sitting back more can help you hit depth. However, I don’t think I would do that. Your legs are pretty big and as people mentioned, it’s tough for you to get to depth jamming your knees forward like that because your hamstrings touch your calves before you get below parallel haha. However, I bet you can hit depth if you just think about going lower. I would set up a video camera one day and just film every set from 135 on, and make SURE you are getting below parallel - no question.
Feel how it feels with light weight, then work up and make sure every single set you get on tape, and that each one is below parallel without a doubt. Part of getting a squat to depth is simply feeling it, watching it, and figuring out how to know mid rep if it was deep enough or not. For a little while, you need to practice going deep enough and watch yourself doing that, until you can know without watching.
Other thing I would suggest - if in fact you can’t get to depth by simply working on feeling it better and simply forcing yourself to go lower, I might consider widening your stance a little. With a closer stance, your ass can’t really fit in between your legs haha so you have to push your knees forward more and depth can get trickier. But, if you open up your stance, all of a sudden you can fit your butt in between your feet - your knees don;t travel so far forward, but you can keep your torso more upright.
Plus, you might get some more butt and hamstrings involved, without having to sit back more. Personally, I would try a slightly wider stance to get depth before I would try sitting back more.
Anyways, best of luck man, I look forward to seeing your progress
Thank you for the advice guys, I appreciate the solid, polite feedback. Basically I’ve been using these lighter weights to try to force myself deeper, stretch with the weights you know.
As for the wider stance, I tried doing that and tweaked my groin forcing myself to take some time off. I tried using too much weight right away, because i was at my peak strength. I’ve had to work on my mobility alot to use a wider stance, so it’s just a work in progress you know.
While doing low bar, should I try to more of a lean than in this video? or stay more upright?
