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  1. #1
    Registered User KB50MJ's Avatar
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    Quarter Squats for boxers

    I was watching this video of Mike Tyson training and he was doing quarter squats and it got me thinking. Most say doing full range of motion squats is the best and not going all the way down won't work your hams, glutes, and hips as much. But when you think of it, boxers wouldn't need a full ROM because it is training more functionally what would mimic where he needs power. You would never see a boxer need to go ATG as there is no time in boxing when you are that deep in the hole. Using a shortened ROM would allow him to use more weight and develop more power in the range he needs it.

    Anyone agree or disagree?
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    Registered User KM96's Avatar
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    I can't see the benefit in not using the full ROM if your a boxer, I thought a lot of your power comes from your posterior chain actually..
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    Registered User KB50MJ's Avatar
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    Well I do remember reading one of Bill Starr's books where he claimed:

    "One of the best ways to overload the muscles of the legs and hips is by doing heavy half or quarter squats. What most people call a half squat is in actuality a quarter squat, so I will use the latter term.

    "The quarter squat allows you to overload the squatting muscles. Whereas you might only be able to full squat with 250 x 10 or 300 x 5, or 325 x 3, you will be able to use in excess of 400+ in the quarter squat. This builds a great deal of strength in the hip area, which is the center of power for any athlete."
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    Registered User daveshit's Avatar
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    Originally Posted by KB50MJ View Post
    Well I do remember reading one of Bill Starr's books where he claimed:

    "One of the best ways to overload the muscles of the legs and hips is by doing heavy half or quarter squats. What most people call a half squat is in actuality a quarter squat, so I will use the latter term.

    "The quarter squat allows you to overload the squatting muscles. Whereas you might only be able to full squat with 250 x 10 or 300 x 5, or 325 x 3, you will be able to use in excess of 400+ in the quarter squat. This builds a great deal of strength in the hip area, which is the center of power for any athlete."
    Yeah, that's the point. But you see, this is often misundrestood and when you step into a gym you rarely see a good deep squat, because quater is easier and you can pump your ego with 100pounds on the bar more than with full squat. Just squat within full ROM and when you get some decent squatting number then use quater squats ocassionally just to stimulate CNS and overload your hips and back.
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    Registered User dbk1's Avatar
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    Originally Posted by dave**** View Post
    Yeah, that's the point. But you see, this is often misundrestood and when you step into a gym you rarely see a good deep squat, because quater is easier and you can pump your ego with 100pounds on the bar more than with full squat. Just squat within full ROM and when you get some decent squatting number then use quater squats ocassionally just to stimulate CNS and overload your hips and back.
    this. a quarter squat is more of an assistance to your normal, full ROM squat (whether ATG or parallel). Instead of doing quarter squats or half squats consistently which would put a lot of stress on your knees and not be as beneficial for athletic performance as a full squat, just work them in every now and again once your full squats reached respectable levels. The same principle would apply to high box squats.
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