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Help me get out of the Hole!

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  1. #1
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    Help me get out of the Hole!

    Help!!

    So I am trying to get a better squat but I need to work on getting out of the hole! I realize this means my hamstrings and butt are weaker than my quads, as the last part of the lift is easier for me (3/4 and up).

    Any tips, ideas? I want to develop a good Deep squat not some lame 1/2 or 3/4 squat........

  2. #2
    Lexen Xtreme


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    Box squats , bottom squats (starting from the bottom of the movement), and pausing for a certain amount of time at the bottom could all help.

  3. #3
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    Thanks Sean.........

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    Lexen Xtreme


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    You *could* also try front squats... Personally I find it much easier to go deeper on front squats than back squats just because the center of gravity is different. However, if your weakpoint is with your hams/glutes it may not be all that beneficial.
    Last edited by Seanp156; 04-20-2006 at 03:54 PM.

  5. #5
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    Quote Originally Posted by Seanp156
    Box squats , bottom squats (starting from the bottom of the movement), and pausing for a certain amount of time at the bottom could all help.
    Copy cat.
    Push yourself. Enjoy yourself. Be yourself.
    Knowledge is power. Obsessed with functional strength. Journal

  6. #6
    Lexen Xtreme


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    Quote Originally Posted by Squaggleboggin
    Copy cat.
    You didn't invent them .

  7. #7
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    My football team squats on just below parallel level boxes for everyone. It makes squatting and maxing out of the hole 10x easier. We have guys go to meets and while they might not put up as much as weight as other guys they can explode out of the hole. You have to start out kind of light, but it's a huge help IMO.

  8. #8
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    Ok box squats............ sounds good, thanks everyone....

    By the way, how many of you do full squats? When I used to go to the gym, now I train at home, I used to see a lot guys just pile on the plates onto the bar, big and little guys, but when they would squat 90% of them did not go very far down... Why do you think that is???

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    If they were doing it quickly and with light weight I could understand, but I'd call that being pussies.

  10. #10
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    Quote Originally Posted by Bakerboy
    Ok box squats............ sounds good, thanks everyone....

    By the way, how many of you do full squats? When I used to go to the gym, now I train at home, I used to see a lot guys just pile on the plates onto the bar, big and little guys, but when they would squat 90% of them did not go very far down... Why do you think that is???
    Why? It's too hard. Most of them want to say they squatted x amount, but they have no idea how to do it properly or with the correct ROM.

    Quote Originally Posted by Seanp156
    You didn't invent them .
    I may as well have. Obviously I've started a global trend that will continue to grow until every person in every gym does ATG bottom squats. And then I will rule the world and name it 'Squaggleboggin II' because I'm #1.
    Push yourself. Enjoy yourself. Be yourself.
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  11. #11
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    Quote Originally Posted by Squaggleboggin
    Why? It's too hard. Most of them want to say they squatted x amount, but they have no idea how to do it properly or with the correct ROM.
    Exactly. I bitch at everyone about that. I love when my clients who used to lift are put in the rack. I stick some boxes under them and they're like, "You want me to squat THAT DEEP?!" I usually just say something like "Shutup and do it you panzy," or some other such motivational phrase. I was the squat Nazi at my old gym. If you were caught doing half squats, then you heard about it.


    I may as well have. Obviously I've started a global trend that will continue to grow until every person in every gym does ATG bottom squats. And then I will rule the world and name it 'Squaggleboggin II' because I'm #1.
    Ooo ooo, can I be Squaggleboggin III?!





  12. #12
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    Quote Originally Posted by CowPimp
    Ooo ooo, can I be Squaggleboggin III?!
    Certainly. As a member of the Squaggleboggin family, you will be exempt from all taxes, thus rendering the infamous quote, "There are two things for certain in life: death and taxes," completely null and void just because I can.
    Push yourself. Enjoy yourself. Be yourself.
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  13. #13
    Lexen Xtreme


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    Quote Originally Posted by CowPimp
    Ooo ooo, can I be Squaggleboggin III?!
    You might as well, there's already a Cowpimp2

  14. #14
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    Quote Originally Posted by Seanp156
    You might as well, there's already a Cowpimp2
    He will be unable to join the Squaggleboggin family.
    Push yourself. Enjoy yourself. Be yourself.
    Knowledge is power. Obsessed with functional strength. Journal

  15. #15
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    Some people I talk to say they squat to parallel, but when they squat their hammies only form a 90 degree angle with their calves. Would this be considered a 1/2 squat?

    I squat so my thighs are visually parallel (or below parallel) with the ground, and it feels pretty damn deep to me.

    Looking in the mirror right now the neutrality of my spine is compromised when truly going "ass to grass", and I consider myself a pretty flexible guy.

    So IM members, what is the true definition of 3/4, 1/2, parallel, and ATG?
    Last edited by kcoleman; 04-20-2006 at 08:52 PM.

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