Currently I am not using a belt or knee wraps but obviously I should- does this add stability and tthus more confidence to lift heavier?
When working up to heavier weights, you should add a belt and wraps on the top two heavy sets of the workout.
Anderson Squats- you set yourself up at the bottom position of the squat and press up after setting up properly of course. (google or youtube to see examples)
(Let the bar rest completely on the pins of the power rack after each rep)
This will teach to explode in the hole and will even increase your deadlift, but you should alternate this exercise with pause squats. Anderson Squats tax your nervous system.
ex:
week 1 - anderson squats
week 2 - pause squats
week 3 - anderson squats
week 4 - pause squats
If no injuries present, I would throw in single leg work to increase balance, stability, flexibilty,and glute strength. Going back and forth between squats and lunges & one legged deadlifts in your program(not in the same day unless you want to) insures bilateral and unilateral strength. Use every tool in the box to help.
And as always, work your core using all types of bridging, good mornings for the back(light of course). One thing you should not neglect especially when you start upping the weight.
Lastly, be smart in your programming. When in doubt, listen and pay attention to how your body is recovering. No said program on here is suitable for everyone, you may need a set or two less depending on your lifestyle, sleep, and nutrition habits. Don’t get obsessed with weight, focus on nailing form every rep and use pounds as a progression rather than an ego thing.
Good luck!!!
[quote]husker29 wrote:
In the some vein as the shitty bench to good bench thread, what are some stories of what people did to get their squat from shitty to good?
Also what exercises are best to build up the bottom of the squat strength. This is where I lose it most often.
Thanks.[/quote]
As for a certain technique (rather than a training program), I’m very happy with the success I had using box squats. I think it directly helps the area of the squat the you said you’re having the most problem with, the bottem. First, it insured that I was going low enough every time. Second, it gave me confidence that I wasn’t going to fall over backward (not to be underestimated for a beginner), Lastly, my core strength improved dramatically which helped to keep me from clamshelling on the way up.