T Nation

Oly Style Squat


#1

I'm doing powerlifting squat,but I want to add oly stye squat,im squating monday and friday,so my question is what is the best rep range and progression if I want to add them after my powerlifting squat?


#2

He might not reply. The word “Oly” shouldn’t be used with somebody that has competed or trains for weightlifting. Also, there isn’t such a thing as an Olympic squat. There is positioning or angle of the body that carries over to the clean and snatch. My personal opinion is front squats and overhead squats have the best carry over in the beginning. If you can’t front squat or overhead squat much, it will be hard to bring up the weightlifting lifts. I’ve never seen anybody that can clean more than they can front squat. Since, I’m a taller lifter, even a very erect back squat with a higher bar placement didn’t help nearly as much as bringing the front squat up. Especially, in the beginning. But, I guess it depends on the person. Also, natural foot placement is tough to achieve when back squatting in comparison where your feet will be in a clean or front squat. If youve spent a lot of time powerlifting, your body wants to learn forward and shorten the femur angle by trying to achieve vertical shins as much as possible. Its tough to deprogram without a coach. Front squats are where its at when starting to learn weightlifting. Nevertheless, if your goal is to increase your backsquat for powerlifting or its a pure bodybuilding thing, adding front squats or changing your foot placement on the backsquat is your best bet. I’m not Christian, so I should shut up now. Sorry, if I came across as being rude.


#3

[quote]bkbetz wrote:
He might not reply. The word “Oly” shouldn’t be used with somebody that has competed or trains for weightlifting. Also, there isn’t such a thing as an Olympic squat. There is positioning or angle of the body that carries over to the clean and snatch. My personal opinion is front squats and overhead squats have the best carry over in the beginning. If you can’t front squat or overhead squat much, it will be hard to bring up the weightlifting lifts. I’ve never seen anybody that can clean more than they can front squat. Since, I’m a taller lifter, even a very erect back squat with a higher bar placement didn’t help nearly as much as bringing the front squat up. Especially, in the beginning. But, I guess it depends on the person. Also, natural foot placement is tough to achieve when back squatting in comparison where your feet will be in a clean or front squat. If youve spent a lot of time powerlifting, your body wants to learn forward and shorten the femur angle by trying to achieve vertical shins as much as possible. Its tough to deprogram without a coach. Front squats are where its at when starting to learn weightlifting. Nevertheless, if your goal is to increase your backsquat for powerlifting or its a pure bodybuilding thing, adding front squats or changing your foot placement on the backsquat is your best bet. I’m not Christian, so I should shut up now. Sorry, if I came across as being rude. [/quote]

Thanks for replying,doesn’t matter if your’e not Christian I love to hear other opinions too,well i’m doing front squats on my second day of squating (squating three times a week) I just wanted to add “olympic style squats” after my squat to get more leg work.Will try to experiment with squat to see which stance and bar placment works best for me.Just looking for that heavy squat :slight_smile:


#4

Well I think this answer really depends on your program, your goals, and the purpose of your ‘‘oly’’ squat.
You could try to use the double progression with 6-8 reps or stick with higher 8-10 or lower reps 3-5 for 2-5 sets depending on your goal.