Building RAW Squatting Strength: Anderson Squats (Ft. Greg Nuckols)
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- Опубликовано: 7 сен 2024
- HOW TO:
1) Anderson squats are essentially squats from the bottom position, using pins.
2) Normally done starting at the bottom position (no eccentric). To learn the movement however, you can START from the top, descend into the bottom, pause on the pins and explode up.
3) Set pins at height you normally hit depth with. Descend until you rest on pins, pause for a few seconds to eliminate stretch reflex.
LOADING:
For heavy, work up to heavy set of 1-3 reps (as heavy as possible, usually 70% of 1RM)
For volume, lighter sets for 3-5 reps. Start from dead stop, make sure you can accelerate. (40-50% of max squat).
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RIP Paul Anderson, a giant of the strength game who dedicated his adult life to helping underprivileged kids.
Defo gonna get me a piece of this Anderson action
My favorite squat variation: Curling in the squat rack.
Best comment. 👏
time to invest in microphones?
IvdAEROvm yeah agreed. Terrible audio quality on this one...
IvdAEROvm camera quality and angles are alot better though
Why don't you send him some cash for some or stop your bitching. We receive so much free information from him and you punks still complain about little things like sound quality. It's not that bad, stop being ungrateful.
Trébor Drofdarb get off your high horse, I'm sure Omar is always looking for ways to improve the channel and a new mic is a way to do it.
Trébor Drofdarb
Well i give him cash for following this channel for long time and giving him likes for years.. And what have you done?
I just feel that the video etc is so good and the only thing lacking at the moment is the sound quality.
I give these a try last night after doing 5x5 with 365lbs, really felt good because all I used was 225lbs for a couple sets of 6 deadstop and felt like it give me more work load without having to go too heavy. Really recommend them for a secondary barbell exercise!
Progressive overload through putting dirt in a hole. I think I've heard it all now.
RLprod didn't used to be THAT uncommon. Bob Peoples did the same for his deadlift.
Here's how that setup looked for Paul: www.rosstraining.com/images/paulanderson.jpg
***** Who needs a power rack when you got a shovel and a bacyard.
***** Glad there are still a few of us who know about Anderson and Peoples.
I'm not sure if Omar read the comments of lasts video, but he seems to take constructive criticism well. Here he let's Greg speak fluently and still utilizes his body language naturally to indicate he's listening. Which as a listener (me) makes it easier to absorb the information.
Regardless, I love Omar, he's my bae.
Good job :)
Colonel Sanders even though I prefer Popeyes chicken Mr. Sanders, I respect your opinion and appreciate the positive words my man!
Squatters that are this calm impress me the most. When i lift heavy i have to run in start grunting and breathing heavy with some heavy metal or something.
This guy could most likely squat to taylor swift... 800b squat pr feeling like 22
Colossus Fitness squat like james bond you can train yourself
JimitriG is that what chuck noris does?
Colossus Fitness chuck norris squats like chuck norris
Colossus Fitness TSwift (mostly just 1989) and Katy Perry are my lifting music of choice.
Except deadlifts. Then it's calm like a bomb or guerrilla radio from RATM.
***** Everything will be alright if you keep me next to you. You're gonna hear Greg roar. I hate listening to aggressive music, unless I'm trying to PR. I dislike aggression in general
At the end of my squatting sets I like to take the weights off one plate at a time and perform a pause squat with a long hold just to solidify that form and feels good for mobility.
Man I tried this once and I literally felt the burn in my glute and thighs! Great explanation of what the lift is and where it originated from because I personally never understood why people did it. :) Thank you Omar!
always heard greg nuckols was really smart, first time actually seeing the guy. can’t wait to try this!
My favorite way to squat is paused, In fact i made a choice about 2 months ago now to only do pause squats to take out any variable as to why i was getting the weight up and just leave it down to Strength, + if you can't hit a weight on a pause squat you just move the weight down and wait until it goes up were as touch and go squats one day your form might be on point, you will hit a new PR and the next week you come in try hit that weight again and you can't get the same form and speed out the hole so it just fucks everything up, Oh and also if you ever wanna get size in your quads try it and see what happens, olympic style high bar squats paused = quad size!
This is one of my favorites. If you suspend it from loading chains it helps you get into better position. Yoke Bar is a great variation for it (I see yall used a Buffalo bar in the video, nice). Another great variation is to throw some chains on it too. Thanks for the upload, not many Anderson videos on youtube.
Drake does these, cause he started from the bottom and now he's here
... The bleach is on isle 4
Snakey 18 Booo.. Go home you're drunk...
lmao
I have a hate/love relationship with paused front squats. I do them in sets of 5, and they really are tough. But it has given me a huge carryover for my front squat 1RM and Clean & Jerk. I despise the difficulty to do them, because they require you to remain upright and keep your core tight for what seems like an eternity. They have definitely made my clean and jerks much smoother when coming out of the hole though!
Props to the camera work and shallower focal range, looks great broski 👌
Videos with Greg are always informative af!
Omar please invest in your sound equipment. As the video quality rises, the gap becomes more prominent between video and sound quality. Thank you for sharing information on Anderson. One of the most amazing lifters to walk the earth.
Omar, your videos are the one of the most informative on the youtube man!
PushPullPresent thanks broski
Cool stuff! And making it so PROfessional with two different camera angles Oooooo la la
I love fronts Squats for mass building on the quads. might do a few set of these after my heavy squat work though really wanna hit a 315 squat
Thanks for sharing the wisdom of the beard, Omar! Another great video!
Only very recently started to incorporate Pause Squats, right now they are my favorite but I think that these Anderson Squats will quickly override that.
Jake Pierce let us know!
hey you said you are making a video with Greg on Testosterone boosters! I really need this video man haha please upload, I've been waiting a couple of days!
If the bar ain't bending you're just pretending!
It depends on your build. a guy with longer legs, than Anderson, could damage his knees doing squats that way. If you have short legs, especially short from the knee down, this squat could benefit you.
I wanted to know about the Anderson squat and as usual you deliverd thank :)
CG, Broscience, Bradley Martyn , Buff Dudes, and now Omar all uploaded within 24h of each other? Is this real life?
Dude, love the dual-camera angle-changing action you got goin on!
Omar looked like he downed a 1/5 while munching on brownies while a dementor is draining his soul.
paul bird it's called "mondays"..
paul bird aka my facial expression after training legs (we filmed this after we did Anderson squats + a bunch of other stuff). About ready for nap time.
Are there any other old timer lifts/techniques like this?? Awesome video
If the bar ain't bendin your jus pretendin.
Greg your the man, respect.
Omar, the bags under your eyes. Greg has been working you on that casting couch hard.
The audio is awful but the info is crucial. Thanks guys
wow those angles and cuts of a video- feels like a movie...
But srs i dig that video quality here
Omar how do I get a beard like you ?
Jay Gatsby be honest Jay, did you like your own comment?
I so did not, I will now though . . +5 ! BABY
Haha I think he did
Greg looking LEANER! Hell yeah!!
Great vids Omar!
Still good info 4 years later!
Is it weird that My heart grows bigger for bent bars, while squatting. Or is this a weird fetish I have
It looks really bad ass!
haha one day ill try to get on his level! PSTraining
Hahah yes! What a feeling!
I'm pretty sure that's a buffalo barbell
Ahmad Shah why is that some people use this bar?
G-Nucks or Omar,
What are some of the less obvious differences and benefits of Anderson Squats as opposed to doing Pause-rep Squats? At a quick glance, they both seem to demand lighter loads, and the Anderson variation seems like it would be less taxing since you have the pins to rest on at the bottom.
its more taxing, trust me. Even in a pause squat you have tightness and potential energy stored. When you deload the weight on the pins you have to muscle and accelerate the weight up, they are very very taxing
Front squats are my favourite
Anderson squats look hard though, got to try it out
OmarIsuf how would you recommend to exercise before going on holidays where you`ll not be training because holidays? Fuck shit up high volume boom?
I was calling the "concentric only" squat. The biggest difference that I incorporated into my squat day is that I utilize this movement in the front squat position. I find very difficult to stay in position when standing up. It really requires a lot more strength than I thought- lastly I added a box to it so that it isnt as difficult for me to get into position at the bottom. Without the box (in the front squat) it is really a pain getting comfortable at the bottom. This may be due to the squat at the gym, either way good video. I think I may switch to the Anderson Squat as an accessory movement unless someone thinks differently. Any advice would be great.
Liked the damn video bc I liked the damn video. Good stuff as always omar
Greg you're looking good man.
I forgot what weight class you said you were cutting down to? What are weighing around now?
The Raggedy Doctor Started at 270, down to 247. Just cutting till I'm fairly lean. I'm guessing low 200s or maybe even high 190s.
btw, Tennant über alles. ;)
***** We'll just see. I think 220 will be my most competitive class long-term, but for the time being, I'm pretty confident I can make 207 for 2 hour USAPL weigh-ins (and an easy cut to 198 for 24 hour 198 weigh-ins).
About time for a good mic Omar
Great video as always, but I definitely think it could be improved by getting a better microphone.
You really need to get a (new) microphone Omar! Other than that, great job with your channel!
How would you incorporate this into your routine? I never really know where to place all these different variations. Do I use it as like, a warm up, followed by regular squats? Or do I just do this variation instead of regular squats? Currently Im doing like 8 - 10 sets of squats, then like 3 or 4 sets of front squats, then onto a bodybuilding leg day. Should I eliminate some of the other accessories like leg press, barbell walking lunge, glute bridge, leg extension, leg curls, in place of more squat variations?
ADAPT ONE how fucking long is your gym session? 14 sets of squats plus like 5 other exercises? or are you using plastic barbells with 15 seconds between sets?
JimitriG Legs takes 2 hours as long as I'm mindful of my rest times.. I try to stay under 2m rest, but aim for 90s. I dont do cardio or abs on leg days. I only rest like 60s on calf shit. I do dead lifts on back day. Ill usually work up to 315 - 325 for 2 or 3 reps on the heavier days. Dont make fun of my poverty squat though, I had to re-learn squats after doing them completely wrong (aka above parallel) for the first year, so Im still trying to get the groove for going ATG. I know I got the strength to go heavier, but I gotta work on technique.
ADAPT ONE 2 hours isn't too bad. 14 sets of squats seems a bit overkill. Is there a reason you do so many sets? I'd rather spread those sets out to 2-3 or more days per week with 3-5 sets per day but I suppose different strokes for different folks.
JimitriG I do legs twice a week. I do more sets/ reps in an attempt to engrave the proper squat pattern. I dont always do that many sets either. If things are feeling off that day, I might only do like 6 or 7 sets. They say it takes 300-500 reps to learn a movement, but it takes like 10,000 to correct one, or something like that. Im not sure on the numbers, but it takes a significant amount more to relearn a movement if you learnt it wrong. So, Im trying to get in those extra reps as quick as I can. I want to feel comfortable with ATG squats. Right now, some days feel perfect, others feel awkward. I did the squat everyday thing for a bit, but it was just too taxing. I was literally useless at work (building houses), and I could see going broke or worse, snapping my shit up by squatting that much. I feel like I can recover in time this way, and Ive been considering throwing in a few squats on a 3rd day, but still on the fence about it.
Sounds good man. I'm finding the more I squat, the better technique gets and recovery is no issue unless I go stupid and try to do too much too many days in a row. But yeh building houses at the same time would make a difference again. I don't know about going full ATG - not for everyone depending on your bony structure and levers etc. and not completely necessary for powerlifting or leg development whatever your goals are.
Doug Hepburn used to squat 800 with one leg. He had a club foot.
I read a lot about Paul.. It was not uncommon for him to not warm up at all..
net200777 he was a freak no doubt.
OmarIsuf I read that he would do a lot of 1/2 1/4 stuff.. Also he would do it like multiple times a day if I remember correctly
***** tumblr
net200777 Paul trained very frequently, and your body's more "constantly warm" if you operate that way. Squatting or deadlifting use to be a big deal for me, until I started doing them both everyday. Now, I can just start right up with a triple or 2 at 90% of my work weight.
***** Try the internet bro
Hey omar, where'd you get that shirt?! I couldn't find it on your online store.
Animorph dog...very strong...much wow
Greg Ive been doing that excercise where you squat ATG with weight and breath in and out in the bottom position (focusing on abdominal contractions) for roughly 30-60 seconds but I get very sore knees from it, am I doing something wrong? I kind of relax in the bottom position.
Is the bar bending hardcore in the beginning or is that just me?
How many sets of these squats should I do? Can they really help with coming out of the bottom position of a squat? Because that's my sticking point in my squat.
Paul Anderson
Paul Anderson should be a man who needs no introductions. He was a standout in
powerlifting when the sport was still in its infancy, and was a mad scientist of training
whose hideous but effective creations produced some unbelievable, Frankenstein’s
monster-esque numbers. In addition to putting up some insane squat numbers
(Anderson is reputed to have doubled 900 raw at a bodyweight of 330), Anderson was
a standout Olympic weightlifter and held the record in the strict press for some time.
Like many of the other elite lifters I’ve outlined, Anderson trained a lot. He trained 6
days a week and was a big fan of day-long workouts, wherein he would rest up to 30
minutes in between sets. During his half hour breaks, Anderson would sit and bullshit
with whomever was around while drinking milk, of which he’d generally consume a
gallon in the course of a workout. Though he enjoyed the daylong lifting
extravaganzas, Anderson’s typical workouts clocked in at a completely reasonable
three to four hours. Frankly, I’m not sure if his style was prescient of the Bulgarians’
modern lifting protocol, or if great minds happen to arrive at the same Lewis Carroll
esque destinations, but either way they seem to have come to the same conclusion-
great strength comes from a ton of time expended under the weights.
Perhaps with that in mind, Anderson developed a training protocol so unique it makes
echidnas and duck-billed platypuses seem positively pedestrian in comparison- the
golf workout. To facilitate day-long training, Anderson set up two golf holes on his farm
about 300 yards apart with a weight rack at either end. He'd whack the ball down to
the one hole, which was next to an outdoor rack with a bar loaded to 400 lbs. He'd do
3-5 reps in the overhead press with it, then whack the ball back to the other hole, where
he'd set up a squat rack loaded to 800. He'd bang out 3-5 reps on the squat with that
weight, then repeat, all afternoon. The total volume he must have lifted had to have
been astonishing, and was likely a pretty decent way to spend an afternoon.
Anderson was also the godfather of partial squats, though he utilized an unsurprisingly
unique method of doing partials. Inside his squat rack, Anderson dug a hole in the
ground. Over time, he would gradually refill the hole with dirt to enable him to squat
with a greater range of motion, and eventually hit 1120 for a high single. (Willoughby
112)
Anderson’s typical workout week for squatting looked like this:
T/TH/S
Full Squat
2x10x600
1x2x825
1x2x845
1x2x900
Half Squat
1x2x1200
Quarter Squat
1x2x1800
"Destroy the Opposition" By Jamie Lewis
Sounds like a good exercise for scrummaging in rugby.
Has anyone ever tried Anderson front squats? I'm running the Russian Squat Routine leading up to my first powerlifting meet (for my back squat obviously), and I plan on doing a belt-less front squat cycle right after.. Of course Anderson front squats would be do-able, but are they ideal to maybe do one day a week?
Need to do something about the sound Quality Omer
Can someone explain the stretchreflex to me ? Is that the feeling of quads stretching when you go down ?
Could someone explain to me how this is different than a paused squat?
I know this is old, but why are these better than pause squats?
Tyler Marsh I know this is old also. But its not better its just different
That shirt tho......fukn righteous
Omar, thoughts on pause squats vs anderson squats?
Fucking game changer. Great video bro
Pause squats seem like the more logical exercise for these purposes.
Upward inflection?
I always just thought these were pin squats. I do them all the time.
Could you include a demonstration next time? Like how you do your how to videos with bmarsh
Chris Wong 0:00-0:14
Thanks, I'm an idiot haha
What is the “grind” discussed in the video?
You r filming with 2 cameras but it would be muchos better 1 camera 1 mic
dam this was a late upload.any reason why? @Omar
PortableAppz1 Omar told me he didn't like you, sorry for the bad news
thanks man
Vs pause squats?
Is this better than pause squats??
Yo omar what country are you from & how old are you?
So you rest it on the pins then get in position under the bar?
OmarIsuf What´s wrong with you mane?
Why haven´t you gotten a beard match ap between Gregg and Couch Ham??
You gotta give us that, sometime!
Reminds me of pin squat/pause squat...
Hey mr no calves why the hell weren't you at the CPF NATIONALS even the couch was there...
Omar's shirt screams don't skip leg day
Question...
Are there benefits to this exercise compared to just doing paused squat?
Start normally, go to the bottom slowly (count to 3), pause for 3 seconds, then ascend explosively.
ComradeX my experience is that in the Anderson squat there is no stretch reflex to help you power the weight up but the pause squats help you get comfortable in the hole. So Anderson squats are better for explosive power
I tried pin squats today. they're very different. Compared with 2-3 second pause squats, they feel much harder out of the hole. Even with the pause, you're still very tight vs resting the bar on the pins and then tightening up. My Pin and pause squat are about the same. Honestly the harder part of the pause squat for me is staying tight and the valsalva, where as I legitimately had trouble getting the bar up with the pin squat (but once I was up it was easier).
I had the same experience with pin bench presses and paused presses. Paused were much easier and I could press quite a bit more weight; comparable to my touch n go BP. With pins I was struggling at around 80%.
why not just do pause squats?
Omar, how can I incorporate that pink panther shirt into my workout?
Greg what's your opinion of the safety squat bar?
VanWattGymChannel big fan
Like this vid man
800 for reps with no warmup! No doubt back in the days things got blown out of proportion but either way he squatting a super heavy weight for reps without a warmup lol
The Anderson Squat is to squatting as Deadlifts are to bad form Barbell Rows...
Hi Greg hi Omar.
***** HI
RIP audio
greg looks like a clean and superstrong version of doug benson
Isn’t this just a paused pin squat?
Can you incorporate this on deadlift days on average to savage?
Username yep!
This seems to me to just be essentially a less physically demanding form of paused squats. Or are there some other differences between the two? I mean, you may be able to begin the first rep from the bottom, but after that, you have to lower the bar back to the pins.
Phil Clarke you can still keep tension on paused squats. These you intentionally start with no tension.
With pause squats there still might be a tendency to use a slight stretch reflex.
I don't know, when I do paused squats I go ATG and hold for about 3 seconds. I can't imagine I am using stretch reflex still. Seems better to me to train keeping tight throughout the whole rep rather than reset each one.
Phil Clarke true, I see some people have a tendency to pause, then bounce a very tiny bit back up. Like a centimeter, maybe less. Sometimes when I pause squat, I feelliek Im resting on my joints and tendons a bit too much, my posterior ligamentous system (as Elliott Hulse calls it) My muscles are still engaged but im not sure. The Anderson squat is another variation to add I suppose
HMTraining I can understand that as I have found myself using that 1cm when I get really fatigued. Even bodyweight ATG squats can make my joints feel uncomfortable if held for 1-2 minutes. I realize now that with pins you can also set the height you want, since I certainly won't be doing ATG squats in my meet.
There's the old myth of lifting the ox everyday from the day its born until its full grown, kinda sounds like what Anderson might have been mimicking(?).
I was also thinking that this could be made into an Isometric training effect (but of course would take forever in the gym). But if Isometric training works 20% of the motion at a time, working up from the full top position down to the bottom. Though I guess you would get more of a work out from putting and taking the weights on and off the bar.
Then finally was thinking this is a little like Bruce Campbell's recent vid on "Spoto" pressing for squats working the sticking points. And Nick Nilsson's Pin squat tutorial (which i'm guessing might be influenced by Anderson...), which I have been doing on and off.
Random thoughts.
Solid !!!
alex aguirre snake..
Lavatun LIQUID!
HoustonTexican big boss..
Started from the bottom, now we... squat 1200 raw. - Paul Anderson
I want your ATG Shirt
Any thoughts about doing this close to a meet? Like 3 weeks out
OmarIsuf *****
nah
it should be greater than your anderson squat...
probably that you don't control your descent well enough