For the past couple of months or so I have been using dead stop squats once every other week.
I decided to do this to fix my squat as I have ALWAYS had piss poor technique. I pretty much had every issue relating to poor technique and it just kept me from EVER making serious progress in weight.
-not able to fall properly into the hole (mostly a flexibility issue)
-knees caving coming out of the hole.
-hips rising too fast making me good morning the weight.
-weak lower back not allowing me to stay upright. (see above)
-zero explosiveness out of the hole (I think due to all of the above)
I set the pins so I would hit close to a full squat. Being able to drop that far down into the hole knowing I didn’t immediately have to transition back up allowed me to concentrate on holding a proper posture till I hit the pins.
Once I hit the pins I could sit for a second and allow my body to FEEL what it’s like to correctly be in the hole- knees out, arched and upright back, as well as forcing some flexibility I never had. It also allowed my mind to cue on what I needed to do coming back up and to hold the proper position I was already in as well as forcing me to be explosive coming up since I had to move the weight from a standstill.
Usually start light, working in reps of 3 till I hit a weight I can’t hit for one, then pyramiding back down. Finish with a lighter high rep set without the pins to reinforce the technique.
Lately, on my regular squat days, I have noticed a much better feel in the hole along with a considerable diminishing in the above list of issues.
Anyway, out of all the dead stop movements I’ve used, this has been the one I’ve gotten the most out of.