Of late I have been performing a lot of heavy barbell work in preparation for an upcoming meet. Heavy deadlifts, bench presses and squats are basically all I have been doing the last few weeks. Having revisited heavy barbell training after a long time due to my accident, I was surprised that my strength in these lifts has increased dramatically.
I had devoted a lot of time to my assistance exercises- pistol squats, RDLs, Bridges, Pull Ups, Bodyweight Rows, L-Sits, Leg Raises, Front Levers, Pushups, Handstand Pushups, Roman Chair Sit Ups, Landmine Twists and various kettlebell drills. Getting stronger at them has improved my powerlifts considerably.
I always loved the barbell squat, but I used my own version. I would stand with my feet close together and the heels slightly elevated by a thin piece of wood. I would place the bar high on my back and squat all the way down till my hamstrings were touching my calves. I would keep a vertical and straight torso at all times. I found this version targeted the quads like nothing else could. I would do any where from 3 to 40 reps per set, depending on my objectives. I was however careful to balance this out with a lot of RDLs and bridges.
Now, preparing for my first contest after my accident, I have adopted 2 squatting variations-
1. The Power Squat- I Squat with the bar medium to low on my back. I wear flat shoes such as Chuck Taylors. I push my hips back to initiate the squat, and squat down until i cross parallel and immediately drive back up. I take a wider than shoulder width stance, with the toes turned out significantly outwards.
2. The assistance Squat- I squat with a high bar position and the feet turned slightly outwards. I take a hip width stance, and wear flat shoes. I initiate the squat by pushing my hips back. I keep my shins as vertical as possible and squat down all the way till my hamstrings are touching my calves. I pause for a whole second and push back up.
Both squat variations have their merits. The power squat allows you to handle the most weight. The Assistance Squat uses much much less weight, but takes the hamstrings through a large range of motion, as well as builds strength out of the hole. It also is a great glute developer, because of the large ROM.
Ultimately I have come to a have a few ideas about Squat training-
1. The Deeper the Squat, the more the muscle recruitment for all muscles. But be safe and use a range which you are confident you can handle.
2. You have to regularly practice at least one squatting variation that lets you use less weight but give a great training effect. This variation has to be your primary assistance work. It could be anything from weighted pistol squats to belt squats.
3. You have to regularly (though not as regularly as the assistance squat)practice your competition squat.
4. Do not let your lower back hold you back. While reverse hyperextensions will help in your deadlift, hyperextensions- to be correct back extensions, will do wonders for your squat.
5. Body tightness is everything. This tightness is a result of Intra Abdominal Pressure. You must learn how to fill your belly with air and tighten your core.
6. Core Strength is critical- The best core exercise for squats is Front Squats, but if you cant handle the workload, there are a host of suitable exercises to choose from. Ab Rollers are fine, but probably inadequate, leg raises, L- Sits, Front Levers, Landmine Twists are all great ways to build a core. Challenging plank variations are also worth exploring.
7. Do some one legged work. Most people will benefit form the mobility, the stabilization challenge and the glute training one legged work provides.
8. Activate your glutes. Do a lot of bridges, hip thrust and barbell hip thursts to get them working. They are the strongest muscles in the body, do not let them go waste.
9. Mobility is critical. Hip Flexor, Hip and ankle mobility are all important.
10. Tense your muscle before your get under the bar. It will make a world of difference.
11. Do not use a belt on a regular basis. Practice the art of creating intra abdominal pressure without it. Itwill only take you 6 weeks before contest tolearn how to use a belt properly, provided you have mastered how to create intra abdominal pressure.
12. The glutes, the lumbar back, the shoulder blades, the grip and the toes must be tight at all times.
13. Pull yourself down into the squat. It will help you stay tight.
14. Do not consistently train the barbell squat using only heavy weights. Periodization of some kind is critical.
I had devoted a lot of time to my assistance exercises- pistol squats, RDLs, Bridges, Pull Ups, Bodyweight Rows, L-Sits, Leg Raises, Front Levers, Pushups, Handstand Pushups, Roman Chair Sit Ups, Landmine Twists and various kettlebell drills. Getting stronger at them has improved my powerlifts considerably.
I always loved the barbell squat, but I used my own version. I would stand with my feet close together and the heels slightly elevated by a thin piece of wood. I would place the bar high on my back and squat all the way down till my hamstrings were touching my calves. I would keep a vertical and straight torso at all times. I found this version targeted the quads like nothing else could. I would do any where from 3 to 40 reps per set, depending on my objectives. I was however careful to balance this out with a lot of RDLs and bridges.
Now, preparing for my first contest after my accident, I have adopted 2 squatting variations-
1. The Power Squat- I Squat with the bar medium to low on my back. I wear flat shoes such as Chuck Taylors. I push my hips back to initiate the squat, and squat down until i cross parallel and immediately drive back up. I take a wider than shoulder width stance, with the toes turned out significantly outwards.
2. The assistance Squat- I squat with a high bar position and the feet turned slightly outwards. I take a hip width stance, and wear flat shoes. I initiate the squat by pushing my hips back. I keep my shins as vertical as possible and squat down all the way till my hamstrings are touching my calves. I pause for a whole second and push back up.
Both squat variations have their merits. The power squat allows you to handle the most weight. The Assistance Squat uses much much less weight, but takes the hamstrings through a large range of motion, as well as builds strength out of the hole. It also is a great glute developer, because of the large ROM.
Ultimately I have come to a have a few ideas about Squat training-
1. The Deeper the Squat, the more the muscle recruitment for all muscles. But be safe and use a range which you are confident you can handle.
2. You have to regularly practice at least one squatting variation that lets you use less weight but give a great training effect. This variation has to be your primary assistance work. It could be anything from weighted pistol squats to belt squats.
3. You have to regularly (though not as regularly as the assistance squat)practice your competition squat.
4. Do not let your lower back hold you back. While reverse hyperextensions will help in your deadlift, hyperextensions- to be correct back extensions, will do wonders for your squat.
5. Body tightness is everything. This tightness is a result of Intra Abdominal Pressure. You must learn how to fill your belly with air and tighten your core.
6. Core Strength is critical- The best core exercise for squats is Front Squats, but if you cant handle the workload, there are a host of suitable exercises to choose from. Ab Rollers are fine, but probably inadequate, leg raises, L- Sits, Front Levers, Landmine Twists are all great ways to build a core. Challenging plank variations are also worth exploring.
7. Do some one legged work. Most people will benefit form the mobility, the stabilization challenge and the glute training one legged work provides.
8. Activate your glutes. Do a lot of bridges, hip thrust and barbell hip thursts to get them working. They are the strongest muscles in the body, do not let them go waste.
9. Mobility is critical. Hip Flexor, Hip and ankle mobility are all important.
10. Tense your muscle before your get under the bar. It will make a world of difference.
11. Do not use a belt on a regular basis. Practice the art of creating intra abdominal pressure without it. Itwill only take you 6 weeks before contest tolearn how to use a belt properly, provided you have mastered how to create intra abdominal pressure.
12. The glutes, the lumbar back, the shoulder blades, the grip and the toes must be tight at all times.
13. Pull yourself down into the squat. It will help you stay tight.
14. Do not consistently train the barbell squat using only heavy weights. Periodization of some kind is critical.
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