building power on the squat

[alejo2308]

hey, so I'm pretty much a noob to working out. however, I want to become a powerlifter in 3-4 years, more or less. the problem is, I don't know how to accelerate the bar when using weight that is heavy for me. I get stuck in the middle of the lift when standing up. I manage to get the reps anyway, but it feels horrible. my form is not off, I've had people check. it's just that middle part, I feel like I'm not moving the bar fast enough and it gets me stuck.

what can I do to build power when getting out of the bottom portion of the squat? I've read a bit about jumps and pause squats, but how often should I do them? how much weight? how many reps? are there any other exercises than can help me explode on the way up?

thanks a lot!

[ThundaHorz]

There is a huge and very active PL section here. just browse there are you'll find the mechanics to get faster/more powerful
Edit:
Here is the section:
http://forum.bodybuilding.com/forumdisplay.php?f=33

you can post a form check or whatever there.

[kaleida]

I use a mental cue to "get the bar airborne at the top." With light weight, the bar really does get airborne an inch or two. With heavy weight...well, it just increases the amount of weight I can handle before I think it feels heavy try it and see if you like the same cue. I feel like it keeps my lift very efficient because the only way to launch the bar straight up is to push it straight up on a straight line - no bar path wonkiness or center of gravity issues allowed.

The sidekick mental cue that I also use is on the descent: "the bar is falling and I am pushing up against it to decelerate it" - that helps me engage all pushing muscles every though I'm descending - hamstrings glutes quads abs back etc. Also makes the transition from descending to ascending very easy for me - I'm already pushing, I just hit a flexibility limit and then push harder.

[alejo2308]

I use a mental cue to "get the bar airborne at the top." With light weight, the bar really does get airborne an inch or two. With heavy weight...well, it just increases the amount of weight I can handle before I think it feels heavy try it and see if you like the same cue. I feel like it keeps my lift very efficient because the only way to launch the bar straight up is to push it straight up on a straight line - no bar path wonkiness or center of gravity issues allowed.

The sidekick mental cue that I also use is on the descent: "the bar is falling and I am pushing up against it to decelerate it" - that helps me engage all pushing muscles every though I'm descending - hamstrings glutes quads abs back etc. Also makes the transition from descending to ascending very easy for me - I'm already pushing, I just hit a flexibility limit and then push harder.

those are good mental cues. I had never thought of it that way, I'll try it on my next training day! thanks a lot!

[davisj3537]

This is the most common sticking point. You'll probably always stick here. Just eat, keep squatting and work on form and you'll be better off than trying to chase a weak point. I know you think your form is good, but I promise you it needs work. I say that confidently because elite powerlifters constantly work on form; you aren't better than them. Feel free to post in the PL section, but that is what they'll tell you.

Double this advice if you parallel squat less than 405.

Edit: This may be helpful http://forum.bodybuilding.com/showth...at+form+thread