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Exercises Movements, technique & proper execution

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Old 11-23-2005, 06:17 PM   #1
Steven Stackpole
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Played around with something a little different this evening. Was hoping someone could give me some guidance/advice/explanation for it.

In the squat cage I lowered the safety bars to a point where, with the loaded bar resting on them, I could tuck in underneath it in a tight compact squat. Then squatted from the ground up, rather than from the standing position to the squat.
Can anyone explain the differences, advantages/disadvantages to me.

Thanks
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Old 11-23-2005, 06:51 PM   #2
Gary John
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It took me a good 20 minutes of trying to sort through Dan's site to find this:

http://danjohn.org/deadstop.html

Kind of the same idea. Check it out, Dan has told me many times, these deadstops are great.
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Old 11-23-2005, 07:36 PM   #3
Roger Harrell
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It requires a bit of a different contraction when going from the bottom up. I haven't done it with squats, but we do with with HSPU and other excersizes in gymnastics. It really strengthens your ability to get out of the hole. I can see a ton of benifit from being able to squat out of the hole under load.
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Old 11-23-2005, 07:46 PM   #4
Kenneth Urakawa
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I used to do front squats occasionally that way to work the lowest ROM. Haven't done it much lately, thanks for the reminder.
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Old 11-23-2005, 09:39 PM   #5
Steve Shafley
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Hard to get into a rock bottom position.

I used to do a lot of these, and I found that they improved my deadlift more than my squat.
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Old 11-24-2005, 06:40 AM   #6
Ian Holmes
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Pavel recommends these types of squats. They force you to really contract your muscles for the lift. If you wanted more info float around www.dragondoor.com, or check out Pavel's "beyond bodybuilding".
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Old 11-24-2005, 07:09 AM   #7
Anthony Bainbridge
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If you're looking for more power out of the hole, you can also look into box squats and zercher squats.
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Old 11-24-2005, 09:57 AM   #8
Adam C Lautenschlager
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A good article on the zercher squat:

http://ironbarbell.com/Articles/Zercher.html

If you don't have access to a 2" bar, you can get a section of PVC and slide it over a regular bar. Be warned, the larger the PVC diameter may make it more comfortable, but decreases your leverage, making it a =killer= isometric workout for your bi's. Of course we all probably do too many curls anyways :snicker:

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Old 11-24-2005, 10:12 AM   #9
Adam C Lautenschlager
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A good article on the zercher squat:

http://ironbarbell.com/Articles/Zercher.html

If you don't have access to a 2" bar, you can get a section of PVC and slide it over a regular bar. Be warned, the larger the PVC diameter may make it more comfortable, but decreases your leverage, making it a =killer= isometric workout for your bi's. Of course we all probably do too many curls anyways :snicker:

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Old 11-24-2005, 06:44 PM   #10
Steven Stackpole
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Thanks guys for your input.
Gary, I will experiment with the dead stop.

I have played around with the zerchers before, and enjoyed them, never experimented with box squats.
I would like to start adding these lifts into my ME days, allowing me to do them on a slightly more regular basis.

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