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re: Workout Crew: Squat Plateaus?
Posted on 10/8/15 at 1:55 pm to Jim Rockford
Posted on 10/8/15 at 1:55 pm to Jim Rockford
quote:
Box squats have their place in a program supervised by a S&C coach. I'm wary of Joe Bro doing them by himself in the gym. You're only issued one spine.
As long as the lifter isn't slamming down on the box, I believe the box squat has a better safety profile, overall. But, opinions vary and I respect yours.
What are your concerns about an experienced lifter getting into box squatting as an alternative or adjunct to heavy back or front squats?
0
Posted on 10/8/15 at 1:57 pm to MWP
quote:
Not completely but it's a decent pause for the guys I lift with.
Yeah - I just make sure it is a static pause - I try to hold the position as firmly as possible, ever so slightly de-load, then initiate the lift by squeezing the glutes.
If anything, it makes me really focus on the bottom ("hole") position of the lift, rather than just rushing through it.
Posted on 10/8/15 at 2:04 pm to Jim Rockford
Box Squats, Pause Squats, Squat Jumps, and Anderson Squats. Anderson squats are very underrated IMO.
Here is a vid of Anderson Squats: LINK
Here is a vid of Anderson Squats: LINK
Posted on 10/8/15 at 2:05 pm to FootballNostradamus
What is your max right now?
Posted on 10/8/15 at 2:23 pm to FootballNostradamus
quote:
Got any good recommendations for breaking through a squat plateau?
nah, what works for me may not work for you but good luck
Posted on 10/9/15 at 8:09 am to Ace Midnight
quote:
That's not what he's saying. He was doing standing presses and hit a plateau. Advice on here steered him to seated presses.
So, he came back for help on squats.
(FN - please feel free to correct me if I'm wrong about this.)
Exactly.
Posted on 10/9/15 at 8:10 am to Tiger Ryno
quote:
I haven't hit the plateau yet with squats but I probably ain't lifting the poundage you guys are yet...I find the squatting has a huge mental component when you get to heavy sets.
Completely agree here. I can usually power through most OH and Bench Press struggles, but I find myself giving up earlier on Squats just because it's never been a strong lift of mine.
Posted on 10/9/15 at 8:12 am to Hu_Flung_Pu
quote:
What is your max right now?
About 300.
I know, pretty shitty, but it's a hell of an improvement from the 200-ish number I started at
. Posted on 10/9/15 at 8:14 am to Ace Midnight
Box squats are good for new weight acclamation but be careful I have seen many people hurt their back. Sissy squats help for some as well. Another thought is to look into using bands (rubber bands) on the Smith machine. That helped me break many plateaus.
Posted on 10/9/15 at 8:16 am to saint amant steve
this guy has the right answer, pause squats, and box squats...
It's all about explosiveness out of the hole.
It's all about explosiveness out of the hole.
Posted on 10/9/15 at 8:17 am to chunk
quote:
bands (rubber bands) on the Smith machine
NO... Just NO.
Posted on 10/9/15 at 8:19 am to Bacon84
Why
Posted on 10/9/15 at 8:19 am to Bacon84
Used them when working out with Jesse kellum with amazing gains
Posted on 10/9/15 at 8:21 am to Bacon84
I guess it depends. We were involved in competitive powelifting.
Posted on 10/9/15 at 8:23 am to KG6
quote:
unload your legs,
yes. unload most of the tension in your quads. you will need to keep you core tight. set on box with just enough pause to unload your quads, then fire out of the hole.
Posted on 10/9/15 at 8:26 am to Bacon84
Posted on 10/9/15 at 8:50 am to Bacon84
I've started throwing in a few sets of the box squats at the end of the workout. Never really done it, so wanted to be sure I'm doint it correctly. Currently only got like 185 on the bar while doing it, so not really worried about slamming and hurting my back. I never max out, but I've been working out with the same weight for about 2 months now, and haven't reached that point where I have broken through to the next level. Want to add about 90 more pounds. A lot of that has to do with inconsistency of getting to the gym. Missed legs one week and I feel like I went down a notch easily. And I don't have very many notches to go down
Posted on 10/9/15 at 9:06 am to FootballNostradamus
How old are you? I like pause squats, but you have to be careful with core strength. Make sure you can stay tight at the bottom. I know a guy in his mid thirties got a bulging disk from relaxing at the bottom of the pause.
But also, as discussed the mental aspect on squats is a bigger deal than other lifts.
But also, as discussed the mental aspect on squats is a bigger deal than other lifts.
Posted on 10/9/15 at 9:19 am to FootballNostradamus
quote:
About 300.
I know, pretty shitty, but it's a hell of an improvement from the 200-ish number I started at
I wasn't asking to belittle you but techniques and different approaches are required when dealing with lower weight (less advanced/typically new or uncoached) and higher weight (advanced and know the usual programs)
Much different from a person doing 300 ( could just work on technique and getting proper shoes and instantly add 20-30 lbs) and 600 (who probably already know technique)
Posted on 10/9/15 at 9:36 am to KG6
Libertarian and Hu are both correct in that a lot depends on where you are at and what your goals are. I have witnessed a couple hurting their backs severely by rounding their backs when fatigued doing box squats at the pause (bottoming out). Take it slow and focus on form. It also is not a bad idea if seriously trying to take it to the next level having a coach or knowledgeable training partner.
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