I have for a couple of years been lifting weights to increase my performance in swimming.
The lift that i am focusing my attention right now are on squats.
My short term goal is to get my squat up to 2 times my body weight, I weigh 180 right now and can squat 270 pounds, going down all the way to 90 degrees. i want to get it up to 360, I can squat 315 to apro 65 degrrees but i get stuck in the bottom, that seems to be my problem.
I have done alot of step ups, lunges in different direction and deadlift, deadlift 295. The question I would like to get help with is what i can do to get stronger in the bottom on the squat? If somebody could give me some good advice i would really be grateful.
(I swim 100 yard free in 46 sek) I think i can improve dramatically if i get alot stronger.
A couple of good options might be:
- Isometric bottom position squats- set the pins in a power rack to a height where a bar placed under them will be at approximately the hight of the parallel position of your squat. Next take an unloaded barbell and put it under the pins. Next get under the bar (in a squat position) and try to squat the bar. Now, you won’t be able to do it, but the point is that you actually try to push the bar through the pins.
One point of caution. Don’t slam the bar up into the pins. Place it so that it is on the bottom of the pins, then press.
Do 3-5 10 second exertions.
- Bottoms up back squats- Once again set the pins in a power rack as in the previous exercise. However, this time the bar will rest on top of the pins. Load the bar up with weight, get under it, and squat it. Increase weight until you can do this with your desired weight (or more).
You could also progressively lower the pins so that you are starting from a position below parallel. This should make squatting the weight to only parallel easier.
I know that Dan John has said that bottoms up front squats really helped him improve his clean #'s.