Speed Out of the Hole

Training Powerlifting
1

Hey everyone…
I have been powerlifting for almost 8 months. Within the past 2 months I have switched from high bar to low bar squatting.

Anyone have tips on how to not speed your decent but have speed coming out of the hole? I felt I had a little easier time getting speed out of the hole with high bar squatting, but it is not coming as natural with low bar. Here is a video of me squatting on Monday. Any suggestions or tips are appreciated.

2

Paused squats

3

Thanks. I will try those in my programming with the low bar.

4

I would throw speed squats in too they have helped me a ton. If my squat starts lagging ill do either paused or speed or sometimes a variation of both. For example- Main Squat workout then 5x3 paused 5x2 speed

5

I think it’s a technique issue. It looks like you’re kind of easing into the hole and then easing back out of it. You don’t have to dive bomb, but I’d trust your knees and trust your depth and just let yourself drop down into the hole and rebound out.

6

[quote]gigomoravac wrote:
Paused squats[/quote]
And SLOW start out of the hole. It may sound counterintuitive, but the slow start helps you learning the proper pattern and not letting your hips shoot up too fast (that would kill you speed out of the hole, for sure).

7

Awesome, thanks for the tips. I did paused squats this morning. I’m trying to get or find a groove with low bar squats so I agree with my speed on the decent affects my speed out of the hole. Thanks again!