Just my opinion but:
Try flexing your legs on the way down while keeping everything locked in
Try speed work with both heavy percentages and lighter ones (80-90%, and 60-75%)
Give 5 sec pause squats and high bar heavy chain squats a go for a few months
Just from what I am guessing from the video is that you are trying to get the most rebound out of your sleeves/wraps and because of that you are losing tension in your quads, which when you explode out of the hole shifts the weight to the muscles that are still tensed (posterior chain).
What I would do is build up overall leg strength in your stance, focus on keeping everything firing, and building the capacity to explode all the way through your squat in the correct position. Once you get that down, bump up the percentages to learn to accelerate heavy weight out of the hole.
The high bar heavy chain squats will teach you NOT to shift the weight to your posterior chain because if you do, with both increasing weight as you go up and the disadvantages bar positioning, youll be screwed.
5-sec pause squats will build up positional strength at the bottom and overall core strength.
Just my 2 cents.[/quote]
I’ve been doing pause squats and most of what gorillavanilla wrote and that’s helped me out of the hole.
I’m actually interested in the pin squats from the weak point it sound like it might be effective.
Also the chain squats seem like a good idea, I think you might be right about the rebound, when I’m squatting up to 90-95% I feel my hamstrings working a little more than they should.
Thanks for all the input.
No problem, just have one more tidbit that might be helpful or atleast a little fun.
After I would work up on the chain squats I did a contrast superset of the following:
Say you worked up to a 400 lb squat with 120 in chain (ie: roughly 500-520 at the top)
B1. Negative Only Squats (as slow as possible) - 500-520 x 1
B2. Pin Squats - 325-345 x 1
Also I set the pins a little above parallel so I did’t get hurt taking a weight I wasn’t ready for into a stretched position.