Alright, I’ve started working out with a couple new guys, so I’ve really started pushing myself. Today I squatted, setting a new PR with 295 (old PR was 285). Now, the problem is that I squat deep, explode out of the hole, and stall about halfway up. I almost came to a complete stop on my new PR, but managed to grind it out.
I guess my question is, what should I work to strengthen my squats from midway up?
Try dead-stop squats. Set the pins at your sticking point or slightly below and squat from the bottom position up. I’ve found some personal success and seen other break through sticking points with this method.
-LH
[quote]Uncle Fester wrote:
Alright, I’ve started working out with a couple new guys, so I’ve really started pushing myself. Today I squatted, setting a new PR with 295 (old PR was 285). Now, the problem is that I squat deep, explode out of the hole, and stall about halfway up. I almost came to a complete stop on my new PR, but managed to grind it out.
I guess my question is, what should I work to strengthen my squats from midway up?[/quote]
Maybe I’m out of line with this but your numbers are pretty close to mine. I don’t really think it’s time for you to start mucking around with dead stops. If you’re stalling in the hole, you can’t move the weight. Just keep doing weights you can manage with perfect form.
a 295 PR just doesn’t seem like time to start goofing around with specialized squatting routines.
Make sure you push your knees out like you’re spreading the floor with your feet. It helps activate the glues. You could always try partials by setting the pins at your sticking point and working from there.
You could probably use some hip mobility work, glute activation work, etc. Maybe switch it up with a squat variation-front squats. Get some chuck taylors or nike frees. Work on ankle mobility. what assistance work have you been doing? If you haven’t read “overcoming lousy leverages,” read it. good luck.
I second (or third?) the dead-stop technique… plus working with some “power poundages” in the range of 40-60%1Rm and accelerating through the whole range of motion.
Chains might help as well, but I’d try the first two methods to begin with.
Enjoy.
cb.
Just to add. 1 & 1/2 reps with lighter weights to emphasize your glutes…
Id do some chain work, i think it will definitley help you break through your stick point, give it a shot bro
unless you weigh close to 100lbs its not an astronomical amount of weight your pushing, I would save some of the fancier methods suggested for a later date when PR’s are going to be tougher to come by.
First and foremost look at your form. Find out what is wrong and work on that, chances are this alone will help alot. While your working on your form try to identify your weaknesses and figure out how to attack them.
more info on what happens when you stall and how you train would be a big help in giving you usefull advice.
[quote]LevelHeaded wrote:
Try dead-stop squats. Set the pins at your sticking point or slightly below and squat from the bottom position up. I’ve found some personal success and seen other break through sticking points with this method.
-LH[/quote]
Agreed. This is what my powerlifting coach had me do. I don’t think it’s too early to add this… He would have me do my normal squatting routine (maybe 5 low rep sets), and then we’d do pin work, slightly below my sticking point. (3 sets maybe) The trick is to TOUCH the bar to the pins, hold, and explode up. Don’t rest, don’t bounce.