Squat & Bench weaknesses

[JJFigure]

I have two weaknesses in both my squat and bench: speed on the descent (too slow) and explosiveness from the bottom.

Keep in mind I don't have ready access to bands and chains; my plan to work on the explosiveness issue is to just do paused reps for both bench and squat. Is there anything else I should be doing? And how do I work on descent speed? I assume I just try to drop into my paused reps as quickly as possible, but is there something else I can do as well?

 

[Exodus]

the only thing i can think of to help you out with that would be polymetrics............... explosive pushups and jump bounding.

and i would get some bands, there cheap.

X

 

[FatRat]

I had a problem with explosiveness off my chest on my bench, and also don’t have the facility for using bands or chains, so worked speed bench into my training about 8 weeks ago. It really worked wonders and my bench has increased every week since. I really makes me feel powerful in the lower portion of the lift.

I cant say that I have tried speed squats, but am going to give it a go along with Speed OHP to see if it does the same for those lifts...

 

[Lord_Suston]

doing box squats will help out of the hole and also dropping the weight a bit. Just remeber to focus on every set for speed and not get into the usual cadence grrove. for lower position strength I really feel gm's and speed deadlifts will help

 

[bigguns15]

doing box squats will help out of the hole and also dropping the weight a bit. Just remeber to focus on every set for speed and not get into the usual cadence grrove. for lower position strength I really feel gm's and speed deadlifts will help

I've just added box squats to my split and I feel they have helped already. Now I feel more explosive out of the hole and that I can get more drive from my hips. My form feels a lot better too

 

[PolishHammer1977]

Box squats


explosive push ups
edi bench (if your real nuckin futz)

 

[slinky]

I gotta chime in and say I agree with the suggestion of box squats and explosive pushups.

Another one is use the smith machine for some explosive/speed benches. Has worked for me.

 

[Liftbig]

here is a few suggestions.

1. start catching the weight on DE bench, it will improve the bottom range, and starting strength or your bench. which should make you more explosive.

2. and you DEFIANATLY need to do box squatting if you aren't already. when i first started training this way almost 2 years ago, i struggled to move 205 with speed for my dynamic squat sets. through box squatting and using bands and chains, i can now move 365 with a blue and purple band on each side, way faster than the 205 with just straight weight.

 

[JJFigure]

How low should the box be? We've got a really low box at my gym (I'm estimating 10 inches or so), but it seemed way to low for me. I'm 5'10 with fairly long legs; I'm used to squatting below parallel, but how far below parallel do you go on a box squat?

Liftbig - pardon my ignorance, but what do you mean by catching the weight? Looks like I need to do some research on speed BP.

 

[slinky]

On box squats, you don't need to go too below parallel.

However, I am working on getting atf on my squats since I'm also Oly-lifting. That's something else to consider.

 

[Lord_Suston]

I would suggest puttin the box a little below the normal place you bottom out at. It will teach the muscles max recruitment at thatn position and blast through any sticking point.

 

[Liftbig]

to catch the weight simply means to stop the barbell about 2 inches from touching your chest and then exploding back up to lockout. very effective for bottom range strength.

 

[JJFigure]

Thank you everyone! Now I've got some stuff to work on.

 

[JollyRogers]

box squats are awesome !!!!