Any benefit from doing rack squats?

[musclebobbuffpants]

I know some guys do rack bench, myself included, but is there any benefit to doing rack squats?

I've incorporated them into my workouts the last couple of wks, and I want to see if they'll carry over to my max squat. (425x2)

It seems like they would help break that sticking point that I get at about halfway up. Not to mention the fact that you can really load the bar and shock your body with really heavy weight.

Another question I have is, should a persons DL always be more than his/her squat? If so, by how much? Right now my DL and squat are the same. I've only been doing them (DL) regularly now for about 3mos.

Hogg, AM, Gavin, others, I want to hear what you have to say.

musclebobbuffpants

[thick]

I will post my opinion and keep it bumped for you. If you have a sticking point in squats than rack squats should be able to help you past this. Also, it may be time to lighten up for a couple of weeks to give your body a break and than start back with a 4-6 week goal of beating your 425x2. such as 405x2 week 1 and increase by 10 lb increments until you are at 435x2. I hope you understand what I am saying. I dont type well. Bear in mind that this all depends on how long you have been squatting heavy and been stuck at that weight. In regards to deadlifts. 3 months is not long at all and you will continue to get more efficient and stronger in the lift throughout the year.

[Freddy]

Your lower back is likely weaker than the rest of you. Try adding in goodmornings.

[pgjy]

got it from abcbodyingbuilding.com

Box Squats

Box squats are perhaps the most functional exercise known to man. They allow you to target specific weaknesses in your squat and turn them into strengths! This will lead to greater strength, agility and most importantly mass on the entire lower body!

How To Target Specific Weaknesses: This exercise is mainly used to break sticking points on your squat. If you target them, your poundages will literally sky rocket!

1. If your hips are weak, use a below parallel box with a wide stance.

2. If you need lower back power, use a close stance, below parallel.

3. If your quads are weak, work on a parallel box.

4. If you have a sticking point about 2 inches above parallel, as is common, then work on a box that is 2 inches above parallel. that there will be no sticking points.
Implementation: (A) Place a sturdy box behind you. With the barbell on a rack, walk under the weight so it rests across the back of your shoulders, grip the bar to balance it, stand up straight to lift the barbell off the rack, and step back so that the box is right underneath you. (B) Have your head back, and back straight, bend your knees and lower yourself until you are able to take a seat on the box behind you. Its important that before you sit that you lean back onto your hamstrings and glutes! Do not simply sit down! Your hamstrings should take the load! (B) Once seated contract your glutes, hamstrings and hips to get off of the box and then transfer the load onto your quads. This is performed just like a regular squat, the only difference is that you eliminate momentum in your weakest area in the squat. Besides this, squat as you normally would.

hope this helps,

pgdavid

[musclebobbuffpants]

Thick, I should have been more clear. I haven't done 425 since before Christmas. Basically, I haven't been doing anything under 6 reps since then. Going that heavy all the time is killer on my knees. My plan was to work my way back up, kinda like you said.

Freddy, I've been doing goodmorning the same amount of time as DL. Question though, do you do them with the bar on your shoulders or by holding the bar similar to SLDL?

Pgjy, I did box squats last night. (1st time in about 9mos) I did 10 sets of 2 w/@30 secs in between sets. What % of your max are you supposed to use when doing them like that? Isn't it something like 75%?

musclebobbuffpants

[thick]

If i recall correctly it was closer to 60% as a recommended starting weight. I will find the info. and post it. I have it on one of my cpu's

Originally Posted by musclebobbuffpants

Thick, I should have been more clear. I haven't done 425 since before Christmas. Basically, I haven't been doing anything under 6 reps since then. Going that heavy all the time is killer on my knees. My plan was to work my way back up, kinda like you said.

Freddy, I've been doing goodmorning the same amount of time as DL. Question though, do you do them with the bar on your shoulders or by holding the bar similar to SLDL?

Pgjy, I did box squats last night. (1st time in about 9mos) I did 10 sets of 2 w/@30 secs in between sets. What % of your max are you supposed to use when doing them like that? Isn't it something like 75%?

musclebobbuffpants

[Freddy]

Originally Posted by musclebobbuffpants

Thick, I should have been more clear. I haven't done 425 since before Christmas. Basically, I haven't been doing anything under 6 reps since then. Going that heavy all the time is killer on my knees. My plan was to work my way back up, kinda like you said.

Freddy, I've been doing goodmorning the same amount of time as DL. Question though, do you do them with the bar on your shoulders or by holding the bar similar to SLDL?

Pgjy, I did box squats last night. (1st time in about 9mos) I did 10 sets of 2 w/@30 secs in between sets. What % of your max are you supposed to use when doing them like that? Isn't it something like 75%?

musclebobbuffpants

Bar on your shoulders as if you're going to squat it.

[Sensational]

You should be careful with rack squats. They can really put a lot of stress on your lower back, especially with super heavy weight. Are you a PL MBBP(muscle bob buff pants)?

[musclebobbuffpants]

Hey Sensational, hows it goin'? No I'm not a PL, just a rec bber using pl techniques to gain a little more strength.

Yeah thick, if you find that post it. I used about 55% for box squats the other night, which was ok cause I haven't done them in a while. I'm thinking of sticking with those for a few more wks, what % should I work up to then? 75-85% of my max?

Thanks,

musclebobbuffpants

[Sensational]

Originally Posted by musclebobbuffpants

Hey Sensational, hows it goin'? No I'm not a PL, just a rec bber using pl techniques to gain a little more strength.

Yeah thick, if you find that post it. I used about 55% for box squats the other night, which was ok cause I haven't done them in a while. I'm thinking of sticking with those for a few more wks, what % should I work up to then? 75-85% of my max?

Thanks,

musclebobbuffpants

Going well brother, how about you?