Beyond Squats...

[RJ43]

In my routine I have what you would call a leg day, very similar to Carnal's suggestion: Squats, Front Squats, weak point exercise. I was just wondering what you guys think are good substitutes to mix things up with. I hit a wall in my squat these past two weeks and I'd like to shock my legs for a few weeks. I've read a little about piston/pistol? squats? I don't know what they are. Any help would be appreciated.

 

[Barut]

You could try using whatever weight you were doing for 10 reps and do that for 20 reps. I've been doing that for a while. It's pure hell, but I'm having tons of success with it.

 

[Jay M.]

Pistols are one-legged squats where one leg is pointed in front of you. It is hard to do with a barbell; if you are going to do them weighted use dumbbells. I like doing bench step-ups for plateau breaking too.

 

[Urban]

On adding weight to pistols: first be able to crank out 10 of the suckers with each leg with no weight. Holding onto the weight means putting it in zercher position (in the crook of your elbows against your thorax) or front squat position. I'm not sure at this point whether adding weight in back squat position is even possible, as I can't even do it with a broomstick.

 

[colinm]

I'm a noob in the lifting game, but my humble opinion is that i really love stiff leg deads and box squats recently. box squats are a nice variation, since you get to focus more on starting strength from the bottom, and i just like sldl's because i get a great stretch and fatigue in my hammies and lower back.

 

[tokian]

Jumping Squats are good to shock (the shit outta) your legs (especially for kicking), but idk about using them to get past your "wall".

A good chain is 8-15 jumping squats straight into one-legged squats using a chair/bench to lay your opposite leg on (behind you, the top of your foot resting on the top of the chair/bench). Thats bad.

 

[Reakt]

pistols: http://www.powerathletesmag.com/pages/pistols.htm

 

[Lard-ass]

Try lunges on box. (check exercise list).

 

[SmashiusClay]

On adding weight to pistols: first be able to crank out 10 of the suckers with each leg with no weight. Holding onto the weight means putting it in zercher position (in the crook of your elbows against your thorax) or front squat position. I'm not sure at this point whether adding weight in back squat position is even possible, as I can't even do it with a broomstick.

I tried doing weighted pistols with just my barbell across the back of my neck and found there was no way I could keep my balance, not even doing them off a chair so I didnt have to kick my non-squatting leg out in front of me.

A couple of other exercises I like to cycle into my leg day include lunges and lateral lunges (I'm using these a lot at the moment as they seem to be really helping my judo by making me much more stable when attempting taiotoshi)

 

[RJ43]

Thanks alot guys. Pistols look hard as hell but i'm gonna give them a try for a while see how well I can handle them.

 

[drcarl]

I am a chiropractor and a strength and conditioning specialist. One of my special interests is athletic development, and I work with athletes in a variety of sports. Your problem is common, and there can be many reasons people plateau. The most common reason I find is that the glutes (most powerful hip extensors) are inhibited by their antagonist, the hip flexors.

A quick check would be to lie on your back with the right side of your body at the edge of a training table (wearing non-restrictive clothing). Drop your right leg off the edge and pull your left knee to your chest. Your knee should remain parallel to the ground and your lower leg perpendicular to the ground. If you knee points up, your hip flexor is tight. If your lower leg is in front of your knee, your quad is too tight. Then move to the opposite side and test the left leg. Confirm these tests by turning face down. Bend your right knee 90 degrees and lift your leg in the air (hip extension). Have someone place one hand in the small of your back and one hand on your hamstring and push down on the hamstring. If you are able to resist, the problem is not in your glutes and you should look at your training. But, if you little or no strength against resistance, your glute is probably inhibited by tight hip flexors.

To remedy this, stretch your hip flexors a lot (up to 10 minutes a day), especially partner assisted stretches (PNF) before a squat workout. Contract your glutes a lot to wake them up. In a matter of weeks your squat will go through the roof if, in fact, your plateau is due to inhibition and not weakness.

 

[Duncon76]

Good mornings, behind back Deadlifts, Partial squats

 

[Sean S]

To remedy this, stretch your hip flexors a lot (up to 10 minutes a day), especially partner assisted stretches (PNF) before a squat workout. Contract your glutes a lot to wake them up. In a matter of weeks your squat will go through the roof if, in fact, your plateau is due to inhibition and not weakness.

Quick thing though. PNF stretching and partner stretches are not the same. On top of that, for the most part, partner stretches are dangerous.

 

[drcarl]

You're right, PNF stretching and partner stretching are not related. PNF is best done before the event to relieve neurological inhibition. It can be done with or without a partner, although it is much more effective with a partner, especially when stretching hip flexors. Static stretching is generally recommended during cooldown to lenghten muscle and can be done with or without a partner.

I highly recommend that the partner knows what he/she's doing. I agree that it can be dangerous to let a clown stretch you. But it is can be well worth the time to get instruction on stretching by a reputable doctor, trainer, etc., especially if tightness is one of the limiting factors in athletic performance.

 

[strikeologist]

just squat more and harder. push it out, grind it out, make every squeeze count and then some. you'll know you're done when blood vessels around your eyes burst. do 5 sets with about 80% of your max load for 3-5 reps. serious power and serious gains for sure.

 

[CoachB40]

Good mornings and boxsquat have always worked for me.

 

[RJ43]

yeah I'm starting to get into box squats now

 

[Sean S]

Good mornings and boxsquat have always worked for me.

I'll add to that:

Pause squats

 

[Madmick]

I'll add to that:

Pause squats

I prefer these to box squats (although box squats, strictly, are better for takeoff power).

 

[Sean S]

I prefer these to box squats (although box squats, strictly, are better for takeoff power).

I've actually just added the pause squats to my routine. I really like them. I can't say they've helped a lot strength wise yet, but mentally I'm not so afraid of "the bucket" anymore. I found myself almost pause squatting by mistake near my max. Big difference then before when I was a bit worried about that sticking point.