What is everybody using to work on the bottom of the squat.
I dont have a huge weekness but its definitly something that I dont want to neglect either.
I choose to do pause squats and ssb squats to work on the bottom. But ive never done pause squats so I am unsure. I dont want to go back to box squats, I didnt really like them and I didnt get much from them.
What is everybody doing for the bottom portion of the squat? Is anybody adding chains or bands with success to help with explosiveness?
The biggest thing will be to just squat. Nothing else will work the muscles in the exact sequence, range of motion, timing, etc. In other words, nothing will be more specific.
If you're doing that and you feel like there is a weakness, in my opinon, that's where targeted assistance work comes in to play. And it's much easier if you know *why* you're weaker at the bottom. For example, if you're weaker at the bottom due to a muscular imbalance, then that guides your training differently than if it was do to recruitment pattern errors. This is the point where it gets over most people's heads (even mine to some degree), so keep specificity in mind.
It sounds like the exercise selection you're going with is good. Maybe Oly squats would be a consideration. Bottom end squatting is grunt-work, so keep it basic.
I was just thinking of doing concentrated stuff on the bottom because I am pretty tall at 6-3 so I have a fairly long range of motion. Its not a real weakness per say. I just cant do much raw work anymore because 3.5 years ago i partially tore my quad as it inserts into my gip so If I go down too fast the pain comes back. It doesnt happen with a squat suit which is good.
Would adding a light amount of chains say 90lbs or squating with the mini's or red bands be benificial or not make a huge difference?
Using those means is more of an overload method, IMO. If you get used to how it feels with 90 pounds more at the top, squatting without chains seems easier. It obviously affects the higher ranges of motion differently, but that's ususally why I program them for my raw work.
We have a guy that did post here, but is too lazy (Scott 'Squat' Baquet). LOL
He is 6'4'' and really likes to do the following exercises for his squat.
Squat - no belt Pause Squat - no belt 3s Pause Squat - no belt 100lb Chain Squat - no belt Squat Stance Good Mornings - no belt Box Squat - no belt
I guess you see the no belt trend. His squat is still going up. Weighing about 255 he squatted 463 raw like a joke at his last contest. He is more of a good morning squatter, so at times he likes to hammer those. He may do close stance squats as well. If he reads this, he should chime in.
I'm not a fan of close stance squats on occasionally I will do Manta Ray Squats with a close stance that's it. What really helped my squat was the the thirty pounds I gained and also I moved my stance out one foot if u have any other questions let me know
