Getting out of the hole

[Scrumhalf]

I am getting stuck at the bottom of the squat. I go down all the way and it seems like I have no strength in my legs to get out of the hole. I do fine until parallel, just have trouble beyond parallel.

Are there techniques or other exercises that will help me gain power at the bottom? I don't want to do half or three-quarter squats.

[ROCKETW19]

I am getting stuck at the bottom of the squat. I go down all the way and it seems like I have no strength in my legs to get out of the hole. I do fine until parallel, just have trouble beyond parallel.

Are there techniques or other exercises that will help me gain power at the bottom? I don't want to do half or three-quarter squats.

I think when you hit ass to grass your hip flexors take over

[alwaysgrowing]

I would try stretching out your hip flexors before you squat. Loosening them up seems to give me an extra boost when i squat

[Scrumhalf]

I don't really go a2g but I go a little below parallel. It seems like I lose all power at the bottom of my range of motion and have to drop way down in weight. It is frustrating and I was wondering if there are exercises to help me with that. Or is the answer to just drop down in weight and keep squatting with the full ROM until the power comes with time.

[Scrumhalf]

I would try stretching out your hip flexors before you squat. Loosening them up seems to give me an extra boost when i squat

Thanks for the tip. I'll try that next time.

[ROCKETW19]

I don't really go a2g but I go a little below parallel. It seems like I lose all power at the bottom of my range of motion and have to drop way down in weight. It is frustrating and I was wondering if there are exercises to help me with that. Or is the answer to just drop down in weight and keep squatting with the full ROM until the power comes with time.

Ya the weight is just to heavy. It sucks but I think you need to just drop down in weight untill you can do it correct.

[Scrumhalf]

Thanks bro! Oh well, time to build it back one brick at a time... I am realizing that being 130 lbs has its drawbacks ... lol...

[3v1lj03]

If you tell me how you squat I am sure I could help you maybe even make a video.

[Scrumhalf]

I generally follow Rippetoe's squat technique (Youtube for it).. I know you were not a fan of him based on an earlier thread.

[3v1lj03]

ok, that's fine I don't hate him or anything A lot of people respect his opinion. What I would do is make a check list of things that he says you must do and go through that in your mind while you squat. Squat is a very technical lift and to get max power you have to do it right. I would make videos of your squats and critique them so you can see if you are doing anything wrong. One thing you might try to get out of the hole (unless you are just using way to much weight) is when you go down let your knees track outward and after you break parallel pull your knees inward this will help greatly in getting you out of the hole. This won't work if you squat sumo style though.

[the art of war]

smith machine and only go trouble spot at light enough weight to build it up. That's what I did w/front squats until I got them down - then i blew my knee out trying to be a hero lol.

[ROCKILLER]

Control doesnt seem to be around anymore but he said that the best thing was to just lower the weight and get as much ROM as possible, you'll be doing the weight you were doing before, going all the way down, in no time.

[3v1lj03]

Control doesnt seem to be around anymore but he said that the best thing was to just lower the weight and get as much ROM as possible, you'll be doing the weight you were doing before, going all the way down, in no time.

This is correct and it is the only way to get the rebound out of the tendons. It is also the best for quad development.

[Scrumhalf]

That's what I am doing. It's a bit humbling to be doing girly weights, but I tell myself that I am going lower than anyone else to make myself feel better... lol... It should get better with time, so that's fine.

Most other guys in my gym only go down about three-quarters of the way anyway.

[3v1lj03]

That's what I am doing. It's a bit humbling to be doing girly weights, but I tell myself that I am going lower than anyone else to make myself feel better... lol... It should get better with time, so that's fine.

Most other guys in my gym only go down about three-quarters of the way anyway.

most people I see go less than half way. Keep it up you will get stronger you might need to eat something though:)