Squats weak when going into the "hole"

[thedreamthief]

When I am doing squats, as I am about to get down into the "hole" my lower half feels very weak. It feels as if my legs and lower half are about to give out. I usually have to catch myself and not go down quite as far (which is a couple of inches below parallel) so I can get back up.

Is this mainly due to weak hips, hams, etc?

I've been doing good mornings and some stretching exercises to help with my flexibility issues.

 

[mm107]

1. Drop the weight
2. Stay as tight as you can
3. Go into the hole and sit for 2seconds and explode up
4. Increase weight if form is perfect.
5. Repeat 1-5 again once your form falls apart again

We all feel week in the hole, it is the weekest point, keep banging weight and you will feel more comfortable

 

[H_T_]

what MM said. pause at the bottom. this will be difficult, but it'll make gains come quicker....

 

[atp1000]

what MM said. pause at the bottom. this will be difficult, but it'll make gains come quicker....

Box squats can help in this regard, right?

 

[Cynical Simian]

For general training purposes I agree with all of mm107's steps except #3. Pause squats might be worth a try on your warmups or light day to get comfortable in the hole and used to staying tight, but ideally you should be able to decrease the weight to a point where you can stay tight and go deep at a natural pace, then work your way up.

 

[mad_monkey59]

When I am doing squats, as I am about to get down into the "hole" my lower half feels very weak. It feels as if my legs and lower half are about to give out. I usually have to catch myself and not go down quite as far (which is a couple of inches below parallel) so I can get back up.

Is this mainly due to weak hips, hams, etc?

I've been doing good mornings and some stretching exercises to help with my flexibility issues.

Work you hamstrings and glutes.

A good exercise for this is stiff leg deads.

However, as has been mentioned previously, the most effective method is train in that part of the lift. So train in partial squats going in and out of the hole. With pins, in a rack - or you will be squashed.

You should also drop your weight and nail your form in the full lift.

 

[nodiggitydave]

I use a smith machine - I can understand why some people on this forum would be against it though.

 

[Kabeetz]

I use a smith machine - I can understand why some people on this forum would be against it though.

Dude... When I was like 19 and also stupid I could do 495 to parallel for a few reps on a smith machine. And then I realized that there is was incredibly little carryover to real strength when I finally tried to squat with a barbell. Also it can be harmful because u're stuck in that one plane of motion.

 

[nodiggitydave]

I never did squats before this site where I read the 3x5 and I'm doing it now, I'm pretty hefty and I doubt I could even do a squat while balancing a heavy weight on my back. I've got the hang of the smith now, I think my techniques right because my legs feel very muscular these days. I am aware of the dangers though after googling it, maybe after I cut I'll try real squats...

 

[Cynical Simian]

I fail to see what your bodyweight has to do with being able to free squat. If it isn't such that you're unable to walk, you can squat. Nobody's asking you to balance a weight on your back while standing on a Swiss ball or some other personal trainer crap.