Squats weak when going into the "hole"

[thedreamthief]

What is the purpose of pausing in the hole? Is it like cs said, to mainly get comfortable going into the hole?

 

[stevius]

What is the purpose of pausing in the hole? Is it like cs said, to mainly get comfortable going into the hole?

The way I see it is like a checklist: hips feel ok- back, thighs etc... then bang, drive out a perfect rep. If I couldn't sit there and feel strong enough to blast back to the top, then I was too afraid to get into that position. I needed to feel strong and confident enough at the most highly stressful part of the squat. Anything less was pretending, where I could handle a weight for the most part, but not completely. That extra half an inch can be make or break time, and personally, I wasn't willing to accept getting pinned so I'd do near full reps, which isn't enough to be completely sure a weight was within my capability.

It really worked for me no matter that I'd been cranking out thousands of reps: to get full control over a weight as opposed to thinking I'm just hard enough to force my way through is a massive bonus. Training for strength or size, the quality accounts for both those factors.

Yes, get comfy: comfort equals confidence and more bang for your buck at the end of the day. Squats are f'ing hard but the payoff from a pure solid rep speaks volumes. make it easy on yourself, honestly.

 

[mm107]

What is the purpose of pausing in the hole? Is it like cs said, to mainly get comfortable going into the hole?

its more of letting your muscles stretch out and not have the rubber band reflex to help you get back up. It will help fire off muscle fibers that were not active.

 

[nodiggitydave]

I can freely squat fine I just can't keep my balance

 

[Powerbuilder333]

Box squats below parallel. Relax the muscles, and then explode up.
I'm against pausing at the bottom of a full squat because it MIGHT stretch out the patella tendon and several ligaments - thus destabalizing the joint.

 

[mm107]

Box squats below parallel. Relax the muscles, and then explode up.
I'm against pausing at the bottom of a full squat because it MIGHT stretch out the patella tendon and several ligaments - thus destabalizing the joint.

hey powerbuilder, i always respect your opinion and i will have to look into the fact it might destablaze the muscles down there. I was just instructed by an amazing sqautter that his squat increased when he used the safety squat bar and pause squats...

thanks for the info

 

[thedreamthief]

hey powerbuilder, i always respect your opinion and i will have to look into the fact it might destablaze the muscles down there. I was just instructed by an amazing sqautter that his squat increased when he used the safety squat bar and pause squats...

thanks for the info

let me know what you find out. part of the reason that I have "re-learn" squats is because I slightly injured my patellar tendon.

thanks

 

[perp69]

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...

Some of those powerlifters are hefty boys also but they still barbell squat. You can always find plenty of excuses why not to do something but you just have to suck it up and do it.

Perp

 

[Powerbuilder333]

hey powerbuilder, i always respect your opinion and i will have to look into the fact it might destablaze the muscles down there. I was just instructed by an amazing sqautter that his squat increased when he used the safety squat bar and pause squats...

thanks for the info

Let us know what you find out mm107.
My opinion is based on something I read in a muscle rag many years ago, and it made since to me. I have small joints and sore knees after squat day as it is.

 

[mm107]

Let us know what you find out mm107.
My opinion is based on something I read in a muscle rag many years ago, and it made since to me. I have small joints and sore knees after squat day as it is.

i totally understand this, as it would take the pop out of the muscles over time(the pause squats), i m gonna try to find out anything i can, both arguements sound solid to me so gotta find out