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bottom position troubles with dead & squats

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veganlifter
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2003/10/24 13:05:43 (permalink)
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bottom position troubles with dead & squats

I definitely have a problem with strength in the bottom position with my deads and squats. Basically i'm a weak @ss I feel I have loads more strength left but my glutes and hips are first to fail.

My question: should I just carry on doing what I do or should I specifically target these weak areas?

My current routine:

monday
deadlifts: couple triples and then a bunch of singles
dips or bench
chins or bentover rows

wednesday
grip

thursday
squats 5x5
***Maybe i should do 3x3 for squats and do 3 sets of bottom position squats instead?
Standing barbell shoulder press
SLDL/power cleans/whatever i feel like

saturday
grip

Any suggestion guys for improving the routine or to add anything to get my hips & glutes up to speed?
#1

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    DerMalePhonkMann
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    RE: bottom position troubles with dead & squats 2003/10/24 13:15:24 (permalink)
    Weighted situps for your hips?
    #2
    veganlifter
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    RE: bottom position troubles with dead & squats 2003/10/24 13:39:54 (permalink)
    allright guys, that sounds like a plan. I'll start doing those weighed situps and also arse to ankles squats and deep DL's. Though I'm addicted to moving bigger weights every week and it would kill me to drop the weights for 8 weeks Maybe some mishmash approach? Will give it some thought...
    #3
    ozzy
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    RE: bottom position troubles with dead & squats 2003/10/24 13:47:37 (permalink)
    Try doing speed box squats. When your butt touches the box, release the tension in the hip flexors before squatting up again. Use 50-60% of your 1 rm and do 8-10 sets of 2 reps with no more than 1 min rest between set. SUe a wide stance (PL style) and focus on pushing your butt backwards.

    Make sure that the box is lower than your uppper thigh parallel to the floor.
    #4
    help2001
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    RE: bottom position troubles with dead & squats 2003/10/24 15:15:26 (permalink)
    Yeah, concentrate on sitting backwards rsther than sitting down
    #5
    veganlifter
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    RE: bottom position troubles with dead & squats 2003/10/24 15:49:28 (permalink)
    sitting backwards? Hmm... have to try that next time around, cheers. I'll also try to move my stance to a wider one.

    Have to tell you guys, last night it was the very first time in my life that I have dropped the weight to the rails when squatting, i've always trained at gyms where the rack rails are so low that if you drop that low you have lost your knees already. I trained with badboy yesterday and we did some bottom position squats as well which were great! They also were good in building the confidence.
    #6
    Sheeps_Clothing
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    RE: bottom position troubles with dead & squats 2003/10/24 16:08:19 (permalink)
    good session mate.

    where do u think my weakness is?
    #7
    veganlifter
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    RE: bottom position troubles with dead & squats 2003/10/24 16:31:13 (permalink)
    quote:
    Originally posted by badboy007
    where do u think my weakness is?



    i'd say it's your stance and ROM mate. You backsquat with legs like doing front squats, narrow stance and sitting behind your legs. Don't know but peeps keep saying that in the long run wider stance would pay dividents so I guess you would be squatting monster weights in no time with better stance!
    #8
    Boxer
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    RE: bottom position troubles with dead & squats 2003/10/25 01:21:45 (permalink)
    So you guys think box squats are ok? Not too much pressure to the spine?
    #9
    Slyblackdragon
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    RE: bottom position troubles with dead & squats 2003/10/25 02:26:26 (permalink)
    quote:
    Originally posted by Boxer

    So you guys think box squats are ok? Not too much pressure to the spine?



    DONT ACTUALLY SIT DOWN!!! IT IS BAD ON YOUR SPINE!!! Just as soon as your bum touches it...drive up!
    #10
    suggy3001
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    RE: bottom position troubles with dead & squats 2003/10/26 08:06:42 (permalink)
    that would completely defeat their purpose, you must release the hip flexors which requires you to take the load off them. It would actually be worse pushing up as soon as you touch the box as it would mean a great deal of bouncing. There is nothing dangerous about sitting as long as you have full control of the weight. Again, westside - probably the biggest proponents of box squats. how many spinal injuries?
    #11
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