back squat sticking point help

[Paul M]

I'm looking to strengthen my slow spot in my back squat as I'm competing in powerlifting now. I notice a lot of weightlifters get a big rebound then hit the slow spot like me. A lot of PLers just drive the weight right up like a hydraulic press. Can anyone tell me what muscles are taking over at this slow spot and any advice on how to smooth out the leverage and minimize the sticking point?

<iframe width="560" height="315" src="http://www.youtube.com/embed/_8NO-wfmtAk" frameborder="0" allowfullscreen></iframe>

THANKS

[CharisLouca]

pretty sure that's a universal sticking point, you need to get a bit more dip and drive at the bottom position too, get some rebound, not a huge amount of course.

[midi]

I have done wide stance bottom up squats (from just below the sticking point) off the pins, as an assistance movement alongside regular squats, to try to iron this issue out and it worked well....essentially powerlifting style squats from the pins. Whether it was the fact that they were power style, or wether it was the fact that they were done from the pins at sticking point level, or both....i cant say, but it worked (flat shoes or barefoot as well)

[oldgit]

concentrate on pushing your feet through the floor and staying tight

[PFerrari]

You could try doing two squat variations to help:

1. Box squats - make sure the box is below parallel. Stay tight down there, pause for a second, and focus on exploding up out of the hole. Also helps with really sitting back and not down. Louie Simmons recommends this a lot.

2. Pause squats - Do a squat but pause at the bottom for 1-2 sec.

Both of these squats will require you to lose less weight but it may help with your sticking point.

[Tbrenner]

My opinion is just more squatting.. The more times you squat the better you get at it. Also, always move as fast as possible, even with warm-up weights.

[azolylifter]

My opinion is just more squatting.. The more times you squat the better you get at it. Also, always move as fast as possible, even with warm-up weights.

^^^ I agree with this!! More squatting!! :D

Yes, you can do all those other variations, but the truth is that the sticking point will not get stronger unless you simply get your squat stronger.

[glennpendlay]

I'm looking to strengthen my slow spot in my back squat as I'm competing in powerlifting now. I notice a lot of weightlifters get a big rebound then hit the slow spot like me. A lot of PLers just drive the weight right up like a hydraulic press. Can anyone tell me what muscles are taking over at this slow spot and any advice on how to smooth out the leverage and minimize the sticking point?

<iframe width="560" height="315" src="http://www.youtube.com/embed/_8NO-wfmtAk" frameborder="0" allowfullscreen></iframe>

THANKS

When you say powerlifters drive straight up, I assume you must be talking about geared up (suit, wraps) powerlifters. Yes, they look different because they are getting a LOT of help from the equipment. If you look at a raw powerlifter, he is usually gonna look the same as you do.

Your squat looks good to me, I dont see anything unusual about your sticking point.

[Neanderthal]

Your squat form is good. Take on a squat program for 1-2 cycles (5-12 weeks), either a good powerlifting one or just stick to the basic Russian Squat Program and you'd be all set. :)

[patos]

You just need to keep training the squat and get stronger imo

[kublaire]

it may be possible that the bounce and hip drive you see from a lot of PLers is also cause theyre low bar squatting and bouncing off their hamstrings more than is possible with high bar.

[Paul M]

Thanks for all the replies guys. I have made a few adjustments that seem to even out my force curve for back squats. For one, slightly wider stance and push knees out the whole time, which allows em to use more glues and hips. Also focusing on coming out of the hole hard with my glutes and less focus on quads. Lastly, I lowered the bar placement on my shoulders a bit and it seems to allow me to stay more upright and not get bent over by the bar rolling forward as I come up past parallel.

I've been at this game for 10+ years now and it still amazes me every time I learn something new about how the body works. The devil is certainly in the details. I'll post another vid soon with some big weight (for me). Thanks...