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S&C UnderGround >> Is best training for squats...


9/19/12 5:06 PM
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acamp76144
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.... Just doing squats?

I find I lack power to get back up if I go all the way down to legs parallel to the ground. If I stay a bit above this I'm ok.

Is there a particular drill that would help this (like box squats) or should I just stick to basics and give it time?

Should I drop the weight and go the full way down or stay where I am and work at it.

New to squats as assumed old back injury would cause pain - but it hasn't. Have been dead lifting for some time and no problems .

Thks Phone Post
9/19/12 5:13 PM
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Leigh
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Depends what your goals are. Half squats will build great leg strength. Full squats will make you stronger in that range and work your hips more Phone Post
9/19/12 5:47 PM
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MarsMan
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Why can't you work with a little less weight and do it in the full range of motion?

9/19/12 6:33 PM
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jeremy hamilton
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Do pause squats as a secondary movement.

After your main work sets pick a weight about Seventy percent of your max. Pause in the hole nice and deep for a count of 2 or so on each rep, then explode back up. Do many sets of 5, add weight the next session. Get stronger out of the hole, feel more comfortable squatting deep.
9/19/12 7:49 PM
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Chocolate Shatner
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Sounds also like a glute/hamstring weakness. RDL's and Split Squats.
9/19/12 10:42 PM
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shootfighterbull
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I had that problem when i first started doing squats too. I had to man up and drop the weights and slowly worked my numbers back up. Phone Post
9/19/12 10:52 PM
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molsonman
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Edited: 09/19/12 10:52 PM
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Less weight and learn to box squat. Glute-ham raises and other exercises will help as well.
9/20/12 3:53 AM
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acamp76144
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Thks

I'll try dropping a little weight off as I want my form to be as close to perfect as possible Phone Post
10/14/12 7:07 PM
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OiKing
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This is a bit of an older post but I want to say that if you have a problem with your squat form the last thing I would do is box squat. I did that and I learned to box squat really good (I had some really good training partners from WSB) and I built up a ton of strength on box squats and good mornings and my deadlifts. I decided one day to take the box away and try regular squats and I was shocked to know that my form was even worse. I seriously had no idea what I was doing.

I was told to do all sorts of things like reverse hypers, RDL, more good mornings, etc. etc. All I ever did was get stronger with my bad form.

I had to take a very humble pie and drop the weights down, way down, and nail the form. Every squat session I would start with the bar and add weight. I stopped as soon as my form got sloppy (my problem was I would shoot my hips up first and good morning my way out). That's all I did. I squatted a lot. I still did other things but at the end of the day if you want to squat better I firmly believe you have to squat.
10/14/12 7:56 PM
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UGCTT_Creepy'sMustache
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Sub Phone Post
10/15/12 10:34 AM
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LiftStrong
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OiKing - No offence, but I think box squats are a great way to teach the squat. I have found it to help squat rookies get comfortable with sitting back and also getting the feel for where their parallel is.

I like Jeremy's advice on the pause squats.
10/15/12 6:12 PM
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Chocolate Shatner
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Another good "hole" helper is 1.5 squats. Basically, go down, come up only halfway, go back down into the hole again, and then fully come up for 1 rep. This can also be done in the reverse (come down, all up, half down, all up) but that's not for hole problems.

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