T Nation

Squat Advice


#1

Hi CT

big fan of your articles and T-Nation

I have a question and need your advice

I have been trying to focus on Increasing my squat. Maybe it is a mental barrier but before my injury I was able to get my 2RM upto 105kg. Then I got diagnosed with acetabular retroversion of the hip. I was told to avoid squatting at all for a couple of months. but 3 months on and i cannot get past 100kg for 1 rep.

My question is how should I start integrating squats back into my routine with success in terms on building the quads up and building the strength as well. My main aim is to build my chicken legs at the moment.


#2

[quote]varunj17 wrote:
Hi CT

big fan of your articles and T-Nation

I have a question and need your advice

I have been trying to focus on Increasing my squat. Maybe it is a mental barrier but before my injury I was able to get my 2RM upto 105kg. Then I got diagnosed with acetabular retroversion of the hip. I was told to avoid squatting at all for a couple of months. but 3 months on and i cannot get past 100kg for 1 rep.

My question is how should I start integrating squats back into my routine with success in terms on building the quads up and building the strength as well. My main aim is to build my chicken legs at the moment.[/quote]

  1. Switch to front squat for a while

  2. Do not go for a max, stay heavy but not maximal… do most of your work in the 80-85% range

  3. DO NOT go to failure… in fact your sets should almost feel easy… 80-85% for sets of 2-3 reps… 4-5 sets per workout.

  4. Front squat 3-4x a week (NON maximal)

  5. Once a week do very heavy 1/2 squats (back) starting the bar from pins with a 110 degrees knee angle. Sets of 3 reps with as much weight as you can, replacing the bar on the pins on every repetition.

GET GOOD AT SQUATTING by doing it very often without traumatizing your body. And once a week get your nervous system used to large weights.

Do this for 4-6 weeks then you will be reading to start training the squat for strength.


#3

Thanks CT for the tips

does your website have a video or a link for 1/2 back pin squats…wanted to have a look at the right depth/height of the pins in the squat rack


#4

[quote]varunj17 wrote:
Thanks CT for the tips

does your website have a video or a link for 1/2 back pin squats…wanted to have a look at the right depth/height of the pins in the squat rack[/quote]

Knees at about a 100-110 degrees angle

This is a front squat from one of my crossfit athlete, but you get the idea.


#5

great…thhanks a ton…

will get on to your advice straightaway!!!