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Thread: How to improve bottom end of the squat?

  1. #1
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Chicago, IL

    How to improve bottom end of the squat?

    I've been doing some heavy squat sets lately and I've noticed that what really kills me is those bottom 4 inches when theres a lot of glutes. In the full motion, I can only get 275x6, but without the bottom I can easily get 400. What can I do to train the bottom of the lift? I use chains for bench, but I feel like on squat they would be emphasizing the top, not the bottom..

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  2. #2
    phil 4:13 Bako Lifter's Avatar
    Join Date
    Mar 2007
    Bakersfield, CA
    Chains teach your body to explode out of the bottom. You should also try pushing your knees out as far as you can too. Box squats also teach you how to stay tight in the bottom portion and how to transfer your power from the bottom to the top.

  3. #3
    Senior Member Sidior's Avatar
    Join Date
    Jan 2005
    Ottawa, Ontario
    Box squats
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  4. #4
    Senior Member deeder's Avatar
    Join Date
    Oct 2005
    Sumo deadlifts, paused squats, "butt squats" -- squat down, half way back up, down, half way back up....
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  5. #5
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Knoxville, TN
    weak glutes? do glute exercises. GHR?
    Last edited by Lones Green; 01-30-2008 at 04:33 AM.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total

  6. #6
    THUNDER THIGHS! Fuzzy's Avatar
    Join Date
    Jun 2006
    Adelaide, South Australia
    Deeeeep squats or parallel.

    Different approach to both
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  7. #7
    Join Date
    Nov 2006
    Piqua, OH
    deep squats! to the floor!

  8. #8
    Join Date
    Dec 2007
    Dayton, OH
    below parallel box squats - forces you to explode out of the hole.

  9. #9
    I sleep with pizza Rusty's Avatar
    Join Date
    Oct 2006
    Nobleton, Ontario
    Low box squats with bands.
    Quote Originally Posted by RhodeHouse View Post
    "Any man under 200lbs is a woman." -Matt Rhodes

  10. #10
    Fury Divine RickTheDestroyer's Avatar
    Join Date
    Jan 2004
    Chapel Hill, NC
    I assume you mean the last four inches to parallel, and not the last four inches below, in which case I'd recommend doing what everyone else has said until you get a little stronger, and then just buy some briefs.
    With strength I burn

  11. #11
    BAPC - League City, TX UHCougar05's Avatar
    Join Date
    Dec 2006
    Houston, TX
    Strengthen your hips. Increased hip strength will help with explosion out of the bottom. Low box squats will help too. I've noticed that when I miss a squat, I generally miss it within the first 1-3" out of the hole. Briefs help with that too.
    Chris Hartschuh

    My Team's Youtube Videos

    Meet PRs: 745/465/570 APF Class I @275
    Gym PRs: 705/475/555

  12. #12
    WannabeStronger Scooter's Avatar
    Join Date
    Jul 2003
    CT, USA
    Hacks Squats or Lunges for accessory work. Just go to exrx and look up Gluteus Maximus
    I went to Rhodestown and all I got was this high cholesterol

  13. #13
    Quote the Priest Nevermore PriestCometh's Avatar
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    Jan 2008
    I agree, low box squats with bands.

  14. #14
    Senior Member
    Join Date
    Sep 2007
    Squat from a pin starting at the bottom. Make sure to pause when you bring the weight back down to the pin (pretty similar to box squats I think).

  15. #15
    Senior Member Big_Byrd52's Avatar
    Join Date
    Dec 2007
    keep squatting to parallel. but stop squatting to failure. alternate between a max set of 5 one week, with 4-6 sets of 2 with 80-85% the next. part of this is neural efficiency, and the double will help alot with that. take 10% off ur top max set of 5 to start. add 2.5% each 5 rep day, so that week 5 u hit a pr, then start over 10-15 pounds heavier. max at week 10 and i garuntee u will have made MAJOR improvements.

    i have add to add in a third week of 5x5 at 60% done in under 20 minutes. this is for recovery and volume.

    i have since had to add a 4th week of zero squatting before starting over. its either a DL day, strongman type day, or a complete day of rest.
    All Time 198 Squat Record of 1,050 pounds

    All Time 220 Squat Record of 1,100 pounds

    ** 1063 squat , 611 bench, and 733 deadlift for 2408 Total
    All Time 242 Squat Record of 1,108 pounds At 228)
    ** 1108 squat , 639 bench, and 700 deadlift for 2447 Total

    What I Lack in Genetics, I Make Up For With Determination and Discipline

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