Squat strength out of the hole

[dirtpool]

what's helped to boost your strength out of the hole?

I currently do paused box squats off a 12" box with a wide stance for 1-2 reps but it has gotten stale

[babyslayer]

what's helped to boost your strength out of the hole?

I currently do paused box squats off a 12" box with a wide stance for 1-2 reps but it has gotten stale

kneeling squats
Goodmornings
Pause squats
Deep squats
Bottom up squats

Realy anything that hits glutes hard or has you going through that range of motion.

[Mata Leao]

what's helped to boost your strength out of the hole?

I currently do paused box squats off a 12" box with a wide stance for 1-2 reps but it has gotten stale

Top Ten Squat Tips
By Chris ?Ox? Mason
For www.EliteFTS.com

--------------------------------------------------------------------------------
Proper Start
When unracking the bar, make sure that your head is up, your chest is up and your stomach is filled with air. Too many times lifters start screaming and grunting and lose I.A.P. This will make you lose tightness in the squat and start you off on the wrong track. This doesn?t mean that you can?t be intense, just learn how to channel it correctly.

Create a Shelf
Try to touch elbows together behind your back during the squat and especially when putting the bar on your back. This keeps your "shelf" tight and creates a large amount of space to put the bar on. Also, keep your elbows close to your body; don?t let them come up. This will cause you to fall forward.

Low Bar
Find a lower bar position. This will give the weight less leverage on you, and you more leverage on the weight. This doesn?t mean that you have to automatically become a low bar squatter, but try to find a slightly lower bar position if you are not already doing so. This will take some time to get used to, so don?t expect to feel comfortable right away.

Sit Back at the Beginning
Sit back as far as you can before you bend your knees. We have all heard the term ?sit back? when squatting but it is especially important to start to sit back at the beginning of the squat. This will ensure that you start the lift correctly. The first motion of a good squat is pushing the hips/glutes to the rear, not bending the knees first. This will require that you have strong hips, strong hamstrings and a very strong low back. Remember that if you begin wrong, you will end wrong. If you begin correctly, you give yourself a better chance at ending correctly. Get started on the correct path at the beginning of the lift.

Squat without a Box
You must squat with and without a box. Rotate every 2-3 weeks. I squat with a dip and I can?t train that aspect with the box. This ensures that I improve my squat form and am still comfortable at a meet. But the box makes me work harder and makes me stronger. I believe that you need to practice your full squat form without a box.

Good Mornings
Do your good mornings, helps with #4.

Train your Abs
Train your abs, but don?t train them like a bodybuilder or a ?regular? fitness enthusiast. You must train them heavy with sets of 6, 5 or even triples. You must gradually work up to this or you will tear something.

Go Raw
Rotate in a raw cycle. Don?t wear briefs or a belt and do this with and without the box. You will find out how much you rely on your gear. I do this for the 4 weeks prior to a 12 week meet cycle.

Move the Head First
When coming out of the hole, the head moves first, up and slightly back. The body follows the head, if the hip/butt comes up first, the head goes forward, then so does you and the weight.

Video Analysis
Make sure that you video your workouts and critique your form as if you were looking at someone else, then make necessary adjustments. Be honest with your training partners. If the squat was high, tell them. Then they will feel comfortable telling you the same. While some of your training partners are friends, you must be comfortable enough to give and get criticism.






Copyright? 2005 Elite Fitness Systems. All rights reserved.
You may reproduce this article by including this copyright
and, if reproducing it electronically, including a link to
www.Elitefts.com.

[rickhussey]

**Pause Squats
**Heavy abdominal work
**Staying tight

[Big_fuzzy]

**Pause Squats
**Heavy abdominal work
**Staying tight

Perfect.

[BEhave]

standing ab crunches. i saw coleman doing them

[Tyro]

Low box squats
Training abdominals not like a BBer, heavy low repetition work.
Increasing the speed of my lifts and becoming more explosive.

[everista]

What kind of ab work?

Currently, I don't do any. Yea, none... I used to do ab work as a part of warming up when I did a diferent kind of work out.

So what kind of ab work would be squat assistance?

[Tyro]

Well here is what one of my athletes did today. Im not a fan of spending hours grinding the abs as i do allot of heavy compound lifting so this is just to supplement abdominal development.

Leg raises 2x20 (Trust me it is much harder for a large person to do and especially for a powerlifitng athlete the lower abdominals need to be fully developed)

Heavily Weighted Sit Ups 2x15 Keep everything tight, try too keep your feet down with out any additional support. This can be done much much heavier with reps up to 6-8, really help on heavy lifting.

Finished of with weighted planks. 2xFailure 20kg plate on your back and you try to hold it, keep everything tight and you may need a partner for this.

Try to be creative but just make sure its weighted down heavy enough and you will be fine.

[Big_Spaz]

Low Box Squats

Heavy Stiff Legged Deadlifts

Heavy Good Mornings


Strengthen everything around your hams/glutes.




-Spaz

[dirtpool]

hrmmm, tough to figure out which exercises to choose

thing is my SLDLS and good mornings are real high in relation to my squat
I do low box squats every week maybe I need to take a break from them and hit all the weighted ab **** really hard

[mochi]

you doing speed too?

[dirtpool]

you doing speed too?

umm' no?

[UHCougar05]

Don't forget to strengthen your hips. The Abduction/Adduction machine helps a good bit. I like to sit on a below parallel box and do adduction work with a green band around my knees.

[Lager1]

what's helped to boost your strength out of the hole?

I currently do paused box squats off a 12" box with a wide stance for 1-2 reps but it has gotten stale

I like to just sit there for a few seconds in the hole, destroy any momentum. Then try to explode up. Paused squats I guess.