[quote]Heracles_rocks wrote:
Skyel7, here are a couple of things you can try to help with your sticking point. One thing you can do is to do squats from the sticking point. Put the pins down to where you are at sticking point and do your workout from there, this is similar to rack pulls in that you train that particular area that is causing you trouble.
The bottom portion of the squat also is where alot of the posterior chain kicks in as well especially if you happen to lean forward more than most. In particular your glutes, so doing some more pull throughs, romanion deadlifts, lying leg curls have helped me alot at the bottom of my squats.
Other than that, make sure your form in nice and tight, keep your scapula pulled tight together to form a shelf for the bar to rest, make sure before squatting down that you lower back is slightly arched, chest out and abs tight, this makes the quads and glutes nice and tight, and can help give you more of a stretch reflex rebound at the bottom. Take a deep breath before descent and hold it in, before blowing it out on the way up.
Just some of the things i do when i start to get stuck in the hole. I hope nothing serious is wrong with your car, car trouble sucks.
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just got home from work first session at 5 am last one ended at 9pm wow i love what i do but long day.
thank you for typing that out for me. right on the money.
I can’t say enough about tight you need to squeeze the living shit out of the bar thought out the entire lift. keeping upper back together is a MUST !!!
most of the people i see that are stuck either do do the lift right period or the don’t set it up right. I think i will do a youtube video on the set up on the squat.
the other day a figure girl that trains at the gym i lift at asked me to spot her. she was using a desent weight 135 for sets of 8-10 i think she is a tiny think 105 maybe.
i noticed she was grinding out the reps and her hands were wide open.
when she asked me to spot here the second time i got her to pull her back together and i today her to squeeze the bar as hard as possible. The weight flew up … she was like wow i have never squated that easy before. She ended up going up 25lbs on her working weight.
herc makes a great point on extra work. if you want to squat big you have to get super strong on goodmorning, back ext, GHR and rdl’s use good form make sure you are squeezing the right muscles but push it big time you should be straining on all of this. This is what is going to make the diffence.
one thing I have learned from working with the entire mike robertson crew is using a tempo on a pull through it fires the glutes up big time 
start at the top locked out push you but way back going to the bottom position on a 3 count … sit at the bottom for a 2 count the come up fast to the top squeeze hard and repeat do 10-12. something I added was on you last set blast through the movement with a two set hold at top.
You have to get comfortable in the hole. The best way to do this is pause squats (i am doing these right now because I am recovering from a car wreck and i am getting used to squatting again) i can only squat 185 normally no pause anything higher kills me. But with the pause I can squat some decent weight. it will take you some time to figure out a good weight the pause at the bottom will help you figure out if your tight anywhere, if you are weak anywhere. And it will force you to slight tight and learn how to drive out of the hole and strain.
first week 8x2 315
second week 6X2 405
thrid week
4X1 500
my max raw squat is around 700 u will use a much higher % cause you females can handle lifting heavier more often
i would do something like this
10X3 2 second pause each rep at bottom
10X2 2 sec
8X2 2
8X1 2
that would be a good wave to try …
I you have a sled i would do some heavy dragging as well
get crazy strong all over squeeze the bar and good things will happen
i have all sorts of ideas but i will save them for later … give this a try i think you will overcome your fear of the “hole” squeeze the bar use them abs and get out of the dreaded hole
Jim
