1. Season 7 of the International Shoop League is now active! Section A » Section B »

squat from the bottom of the rack

Discussion in 'Strength & Conditioning Discussion' started by peanut butter, Sep 22, 2005.

  1. peanut butter

    peanut butter Blue Belt

    Joined:
    Feb 23, 2005
    Messages:
    533
    Likes Received:
    0
    is it possible 2 avoid the decent and work from the bottom up, anyone tried this. just a thought?
     
  2. Chad Hamilton

    Chad Hamilton Amateur Fighter

    Joined:
    Feb 17, 2005
    Messages:
    1,998
    Likes Received:
    2
    Location:
    DC
    I don't know for sure but I would guess that that would be a bad idea.
     
  3. peanut butter

    peanut butter Blue Belt

    Joined:
    Feb 23, 2005
    Messages:
    533
    Likes Received:
    0
  4. Chad Hamilton

    Chad Hamilton Amateur Fighter

    Joined:
    Feb 17, 2005
    Messages:
    1,998
    Likes Received:
    2
    Location:
    DC
    well like I said, I don't know for sure.

    Carnal should be in before long to give you and I a good explanation.

    I think it has something to do with knee damage.
     
  5. peanut butter

    peanut butter Blue Belt

    Joined:
    Feb 23, 2005
    Messages:
    533
    Likes Received:
    0
  6. DieselWeasel

    DieselWeasel Banned Banned

    Joined:
    Mar 16, 2005
    Messages:
    1,814
    Likes Received:
    0
    Location:
    Queens, NY
    I tried it a while ago and it's tough as hell. Brooks Kubik recommends it in his book, 'Dinosaur Training' which should be in every strength athlete's library.
     
  7. Chad Hamilton

    Chad Hamilton Amateur Fighter

    Joined:
    Feb 17, 2005
    Messages:
    1,998
    Likes Received:
    2
    Location:
    DC
    there ya go.
     
  8. Dash_Riprock

    Dash_Riprock Yellow Belt

    Joined:
    Nov 12, 2004
    Messages:
    182
    Likes Received:
    0
    Yep, a lot of people call them "dead starts".

    This is actually how I have to squat at home, since I don't have a power rack. I actually use two saw horses for my squatting. Basically, I set the bar on the horses, and then I have to squeeze myself under the bar in order to dead start the first rep. Works pretty well actually since the horses are just tall enough so that the bar sits in a good "ass to grass" position for me. That way I can still go slightly below parallel on the subsequent reps and not touch the horses.

    The drawback is that this limits the amount of weight I can handle. Generally, most people can "dead start" less weight out of the low position as opposed to what they can walk out of the racks. Has to do with the stretch reflex and all that rot.

    They absolutely do not hurt my knees. In fact, my knees feel much better after having resumed squatting about a month ago. The dead starts are actually great for starting strength.
     
  9. Chad Hamilton

    Chad Hamilton Amateur Fighter

    Joined:
    Feb 17, 2005
    Messages:
    1,998
    Likes Received:
    2
    Location:
    DC
    Interesting....I believe I may try this method now.
     
  10. peanut butter

    peanut butter Blue Belt

    Joined:
    Feb 23, 2005
    Messages:
    533
    Likes Received:
    0
  11. Diligent

    Diligent Blue Belt

    Joined:
    Sep 15, 2005
    Messages:
    705
    Likes Received:
    0
    Location:
    Irving, TX
    Isn't it kinda the same thing when starting off on heavy dumbbells for bench or something?...usually, at least for me, when going heavy, the first rep is ALWAYS the hardest, because you are kind of at a dead start...
     
  12. Duncon76

    Duncon76 Blue Belt

    Joined:
    Aug 9, 2005
    Messages:
    613
    Likes Received:
    3
    Location:
    Boston
    Trains one from their weaskest postion first. Get your weakest part stronger and one will get overall stronger much better and faster and in the long run have less injuries. One of the best exercises one can do.
     
  13. rickdog

    rickdog Purple Belt

    Joined:
    Oct 3, 2003
    Messages:
    1,973
    Likes Received:
    0
    Not only have i done them but I would recomend them to anyone looking to add some weight to their squats.
     
  14. Ted-P

    Ted-P Brown Belt

    Joined:
    May 11, 2005
    Messages:
    3,961
    Likes Received:
    2
    Box squats or just ass to the grass squats.

    Either will help starting or sticking point.
     
  15. LCDforMe

    LCDforMe Purple Belt

    Joined:
    Jun 13, 2005
    Messages:
    2,362
    Likes Received:
    2
    Location:
    Oregon
    Interesting thoughts. I might give it a try one of these days.
     
  16. wasptrash

    wasptrash cynical swine

    Joined:
    Jan 19, 2004
    Messages:
    1,246
    Likes Received:
    0
    Location:
    MN
    Exactly...Lou Simmons recommends these for the bench and squats both. He refers to them as concentrics. They are very good for building strength since you don't get the benefit of a stretch reflex (the thing that makes the second DB press or deadlift rep easier than the first. Lou has his lifters start with the bar suspended in heavy duty chains hooked to the top of the power rack instead of off the pins for the sake of mobility from the start, but from the pins will work as well (just might not be as comfortable to start). Singles work the best due to the nature (obviously you'll have a stretch reflex after the first), but if you do reps, be sure to pause good between each one.
     
  17. MadDildo

    MadDildo Shame Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    45,511
    Likes Received:
    47,212
    Location:
    NorCal
    Exactly. Why risk injury in an awkward position?

    Stall at the bottom a couple seconds without any assistance (called an "isometric hold") or squat to a box, release tension, and stand up.

    It's the same damn thing.
     
  18. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

    Joined:
    Dec 16, 2001
    Messages:
    13,430
    Likes Received:
    0
    Location:
    Grand Rapids, Michigan
    I am with Wasptrash here. Best done for singles, great for building limit strength.

    Some things to watch out for though:

    -GMing the weight up. You really have to focus on starting the lift with your head/upperback/shoulders
    -Lateral Knee movements (knees caving in), this is generally a sign of weak hips but for some reason the bottom position squat can make this happen other times as well. If your knees are coming in, ease off the weight.

    I also highly advise you do some light free squatting as well, because while I do believe properly performed bottom position squats can improve strength greatly, they don't do a heck of a lot for your form. If you do nothing but BPS's for a month then try a max, it isn't gonnna be pretty. So plan for time to adapt back to regular squats, or keep them in your routine as assistance or something.
     
  19. Diligent

    Diligent Blue Belt

    Joined:
    Sep 15, 2005
    Messages:
    705
    Likes Received:
    0
    Location:
    Irving, TX
    Hm, cool. That's pretty neat about what Simmons does with the bar suspended in heavy chains and what not... :D
     
  20. rickdog

    rickdog Purple Belt

    Joined:
    Oct 3, 2003
    Messages:
    1,973
    Likes Received:
    0
    Yes, I agree, I forgot to add that in my last post, but when you choose to do the bottom position squats thy are best done for single max reps. Well said Wasptrash.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.