Lower half of my squat is weak!

[graeme87]

Going from 90 degrees parallel to the floor to 45 degrees is the hardest part for me, once I’m at 45 degrees pushing up to full extension is easy (like doing a half squat)

Does anyone have any tips on how to improve the lower part of my squat?

[Fat Guy]

Have you tried Band Squats or Box Squats? They will help that lower part...

Here's video for demostration...

http://www.youtube.com/watch?v=4Uou8dEXCuo

[graeme87]

I thought bands would have been more targeted towards the upper half of the squat since the more they are stretched the greater the resistance?

The same thing with chains.

[binder]

I thought bands would have been more targeted towards the upper half of the squat since the more they are stretched the greater the resistance?

The same thing with chains.

correct.

if the bottom part of your squat is bad then you probably aren't doing a full squat. Every squat you do should go all the way to parallel. Anything less and you are cheating your body and not doing full range. It would be like only doing half of a curl.

The reason it's easier the straighter your legs get (as you stand up) is due to leverage. That's why i laugh when i see the guys at the gym that put 315 on the bar and go down so their thighs are still 45 to the ground. I call them baby squats. They think they are doing something but they really aren't doing crap. They would get more of a workout with 135 going all the way down for full range of motion.

For your next question: No, it is not dangerous to go down that far if you always do them that low. If you start building up weight going all the way down from the start then your body will grow and be strong enough to handle it. Now if you are doing half of a squat, then try to take 315 to the floor you will likely tear a ligament because they aren't used to be stressed in that manner.

Once i learned all that i threw my whole squat system out the window and started back at 135 all the way to the floor and now am back up to 275 for reps to the floor. My legs are way thicker and i have no problems with my knees at all because they have developed the muscles and ligaments to handle that motion.

[graeme87]

I do squat deep enough I just think the sticking point in my lift when I max out is the low part of the lift.

Just like some people find the upper half of their bench is weak so the may include board or floor press I was thinking maybe there is a way to put the emphasis on the low part of the squat just like the bands and chains are good for strengthening the upper part of the squat.

[binder]

well chains and bands won't help. about the only thing you can do is low box squats and some seated explosive squats from a low position.

Only way to improve that area is to keep going low and build that weight up. that's the hardest part of any person's squat because you have the least leverage

[graeme87]

well chains and bands won't help. about the only thing you can do is low box squats and some seated explosive squats from a low position.

Only way to improve that area is to keep going low and build that weight up. that's the hardest part of any person's squat because you have the least leverage

Yeah, that's what I thought. Didn't think there was much that could be done to target that area of the squat in the same was bands and chains hit the upper half.

That's for the replies.

[binder]

Yeah, that's what I thought. Didn't think there was much that could be done to target that area of the squat in the same was bands and chains hit the upper half.

That's for the replies.

ya, chains and bands are used to keep the weight more proportionate. since leverage becomes greater the more you stand up, the bands will give you more resistance therefore making it feel just as difficult throughout the whole range of motion.

[Doc.Sust]

low box squats will do the trick.

[graeme87]

Thanks Doc

[Doc.Sust]

Thanks Doc

also do you train with equipment or without? i assume with out

[Braveheart04]

Box squats help me a lot, they will also stregthen your hips for that explosion.

[GearIdentity]

Do you guys relax at the box or keep the tension when sitting on the box?

[graeme87]

also do you train with equipment or without? i assume with out

I use chains from time to time but the upper half of my squat is good so i'm not using them just now because I'm trying to work on the lower half.

[Braveheart04]

Do you guys relax at the box or keep the tension when sitting on the box?

I relax and then drive up.

[Tommy Gunn]

Box squats rule. You're leg size and strength will explode.

[Tommy Gunn]

I relax and then drive up.

I do them the same way. KILLER workout.

[ironaddict69]

+1 for box squats, those are the shit. I literally have added plus 100 lbs to my squat cause of those.

[shawno]

Have you tried bottom-up squats (dead stop squats)? Done in the power rack starting at the bottom on pins instead of standing.

[ironaddict69]

Have you tried bottom-up squats (dead stop squats)? Done in the power rack starting at the bottom on pins instead of standing.

Shit thats clever...never even thought of that.

Doc Sust; Your opinion?