0:52 Tempo Squats - good for people who rely too much on the bounce out the hole 1:18 Pause Squats - 2-5 secs are sufficient, any longer you will need a lighter weight which will not have an effective overload. Pause must be active. 2:02 Dead/Pin Squats 2:52 Strengthening Glutes with Barbell Hip Thrust - glutes play a big role in getting out the hole effectively.
I'm really liking these videos, I've been paranoid that I'm not having enough work to support my main lifts. But, after having seen your videos I can pretty much say that I'm hitting each weak point with one or two exercises already, without me really thinking about it. You've put my mind to ease a little bit and now I can just keep lifting and when I manage to identify some issues I'll know where to put my focus on.
No lie I am literally in the middle of a set of zombie squats and was getting stuck in the bottom, about a minute in the video and the next set I did I got 3 extra reps smooth and clean, thanks!
But these are exercises which you perform for weeks and months to strengthen your weak points. How did this video help your perform better between sets?
Concerning the pause squats, would it be best to start with a 2'' count and work our way up to a 5'' count or the other way around? Also, generally what sets/ reps / % of 1RM are we looking at? Great video, very informative, thank you!
Adding time to the pause would be a way to overload but I'd just stick with a set pause time and work on overloading volume or intensity based on phase. It will follow similar loading strategies to the primary variations depending on which phase you're in, generally just a bit lower volume or lighter since it is a secondary movement.
Why do female powerlifters generally have a narrow stance in squat compared to male powerlifters? Is it just a comfort thing, or is there a physiological reason for it?
It’s generally physiological. Men tend to have more retroversion in their hips (more external than internal rotation, causing the feet to point outwards) and often have deeper hip sockets, which leaves less room for the femurs to come up towards the chest, leading to more abduction (opening) of the legs. Squat Academy has a really good video on what your stance should be according to how your own skeleton is built.
What would be the decision process you would go through to decide whether you would want to do Dead/Anderson Squats vs Pin Squats at parallel? Does it even matter or is it just preference? I feel like the position is highly specific and it would be much harder to get into your natural bottom position just squeezing yourself under the bar near parallel vs actually lower yourself into the position naturally, pausing for 0.5-1seconds and then exploding. Am I missing something here?
You're on the right track. If the athlete can't get under the bar for a Dead Squat in a position that replicate that part of the lift, then pin squats (from the top down) may be a better option. If you choose to use the Pin Squats though and are doing them in an effort to diminish the stretch reflex, you're going to want more of a 3-5 second pause on the pins though, not .5-1 second.
Yesss. I need this right now, what a coincidence. Squats have been lacking lately in comparison to bench and deads.
Tempo squats for my dive bomber clients is definitely my go to haha
0:50 when you need a crew of 5 people to spot your squat, you know you’re lifting heavy 😳
lol anything over 200kg requires 5 spotters. Its generally the rule.
@@ProxyAuthenticationRequired the mohawk was ok. He was lacking in beard. A bigger beard would have helped nail that lift.
Them blue eyes though..!!
0:52 Tempo Squats - good for people who rely too much on the bounce out the hole
1:18 Pause Squats - 2-5 secs are sufficient, any longer you will need a lighter weight which will not have an effective overload. Pause must be active.
2:02 Dead/Pin Squats
2:52 Strengthening Glutes with Barbell Hip Thrust - glutes play a big role in getting out the hole effectively.
Exactly what I needed lately. Thanks Chad!
I'm going to rock some slow eccentric and Anderson squats + hips raise tomorrow. I did statico-dynamic squats and DL today.
Getting scared of being stuck in the hole above 132 pounds and I found this! Excellent stuff.
I'm really liking these videos, I've been paranoid that I'm not having enough work to support my main lifts. But, after having seen your videos I can pretty much say that I'm hitting each weak point with one or two exercises already, without me really thinking about it. You've put my mind to ease a little bit and now I can just keep lifting and when I manage to identify some issues I'll know where to put my focus on.
Now this is useful material without BS!
Hip thrusts, really, hmm good to know! Thanks!
Thanks! A very informative and concise video. You are outdoing yourself.... better by the video... thanks again..
god bless u guys..just what i wanted...THANX A TON!!
I needed this, like really needed this
Information packed as always!
Thanks for sharing your experience + knowledge. Legit tips IMHO.
Treating 135 like your max, your max like 135......
*Awkwardly looks around*
135 is my max? How'd you guess!
Lmao yeah, I was thinking hmm treating my max like it's 135 might not be the best advice, considering my max is only 125...
Can you guys do it now?
My subtitles called you Chad Leslie Smith. Sounds extra British and classy.
When will we be getting hardcopies of the manuals?
Pin squats?
No lie I am literally in the middle of a set of zombie squats and was getting stuck in the bottom, about a minute in the video and the next set I did I got 3 extra reps smooth and clean, thanks!
But these are exercises which you perform for weeks and months to strengthen your weak points.
How did this video help your perform better between sets?
Chad "Bluewalker" Smith
Concerning the pause squats, would it be best to start with a 2'' count and work our way up to a 5'' count or the other way around? Also, generally what sets/ reps / % of 1RM are we looking at?
Great video, very informative, thank you!
Adding time to the pause would be a way to overload but I'd just stick with a set pause time and work on overloading volume or intensity based on phase. It will follow similar loading strategies to the primary variations depending on which phase you're in, generally just a bit lower volume or lighter since it is a secondary movement.
so would like jump squats also help you get out of the hole? Just curious cause that is my main problem when squatting heavy weight
Damn. I’ve been doing pause squats wrong this whole time.
Is there a gym like yours in Houston
Will high bar squats work too?
How do you address when doing reps of squats getting winded before your set is complete?
Am I mistaken in assuming quads play a big role coming out of the hole?
They do
I hate front squats and my comp style is low bar. Could I use high bar and tempo or pauses in a hypertrophy block?
Yes
Why do female powerlifters generally have a narrow stance in squat compared to male powerlifters? Is it just a comfort thing, or is there a physiological reason for it?
It’s generally physiological. Men tend to have more retroversion in their hips (more external than internal rotation, causing the feet to point outwards) and often have deeper hip sockets, which leaves less room for the femurs to come up towards the chest, leading to more abduction (opening) of the legs. Squat Academy has a really good video on what your stance should be according to how your own skeleton is built.
@@trolologuy02 very interesting
What would be the decision process you would go through to decide whether you would want to do Dead/Anderson Squats vs Pin Squats at parallel? Does it even matter or is it just preference? I feel like the position is highly specific and it would be much harder to get into your natural bottom position just squeezing yourself under the bar near parallel vs actually lower yourself into the position naturally, pausing for 0.5-1seconds and then exploding. Am I missing something here?
You're on the right track. If the athlete can't get under the bar for a Dead Squat in a position that replicate that part of the lift, then pin squats (from the top down) may be a better option. If you choose to use the Pin Squats though and are doing them in an effort to diminish the stretch reflex, you're going to want more of a 3-5 second pause on the pins though, not .5-1 second.
Be careful and don’t blow out your rear O-ring!
I get stuck not at the very bottom of the squat, but I get stuck when I reach about 90 degrees. Weak glutes??
Here ya go: ruclips.net/p/PL1rSl6Pd49Ikz9YDxxuerAU56Z3hGLwGt
So more squats.
Are box squats also relevant here?
I have never found them to be.
👍
What do you think About Wide stance box squat to improve glute strength?
Comment for the algorithm
Marissa is bae