Squat to Parellel?

Coach -

When we do our regular parallel squat on Friday, we use the Safety Squat. This is a device that fits over a lifter's thigh and emits a beeping sound when the parallel position is achieved. The key is to make sure that the Safety Squat is worn as close to the middle of the thigh as possible.

If the kids wear it above the middle of the thigh, it will beep well before the parallel position is achieved. If they wear it too low, they will have to do a below parallel squat to get it to beep.

The positioning will be a little different for each kid.

We do as mentioned above, we will sacrafice some weight to get the guys parallel. With some of the big guys who do struggle with hip mobility we have them do the overhead squat as well as front squat for warm-up reps or 1 or 2 days per week depending on the need of the athlete. We also do a hurdle mobility warm up on squat days.

JD

Thanks for the suggestions guys, we already do "perfect squats" as part of our warm ups. We all go up and down together and I sometimes have them sit at parallel so I can check them all quickly.
How much is a "safety squat"? Is it worth it? I am in the process of getting some dowels and broomsticks so we can do overhead squat to warm up as well. I agree those are good.
How about speed squats? I am new to these, and am looking to learn technique tips, etc, to see if we need them. Is the eccentric movement fast? That doesn't seem safe so I doubt it. Isn't every squat supposed to be explosive / done as explosive as possible? I'm looking forward to learning about this.

CUI -

This is from the Exercise Index section at www.elitefts.com

Box Squat: The benefits of this exercise are numerous. They develop eccentric and concentric power by breaking the eccentric concentric chain. Box squats are a form of overload and isolation. The box squat is the best way to teach proper form on the squat because it is easy to sit way back while pushing your knees out. To take the bar out of the rack, the hands must be evenly placed on the bar. Secure the bar on the back where it feel the most comfortable. To lift the bar out of the rack, one must push evenly with the legs, arch the back, push your ABS out against the belt, and lift the chest up while driving the head back. A high chest will ensure the bar rests as far back as possible. Slide one foot back then the other, to assume a position to squat. Set your feet up in a wide stance position. Point your toes straight ahead or slightly outward. Also keep your elbows pulled under the bar. When one is ready for the decent, make sure to keep the same arched back position. Pull your shoulders together and push your ABS out. To begin the decent push your hips back first. As you sit back push your knees out to the sides to ensure maximum hip involvement. Once one reaches the box, you need to sit on the box and release the hip flexors. Keep the back arched and abs pushed out while driving your knees out to the side.. To begin the ascent, push out on the belt, arch the back as much as possible, and drive the head, chest, and shoulders to the rear. If you push with the leg first, your buttocks will raise first, forcing the bar over the knees, as in a good morning, causing stress to the lower back and knees and diminishing the power of the squat.

Tog,

Great point on the squats with the kids with the budda's.

JD

I feel your pain Tog!!! Good base is not all too bad, especially when the wind is blowing!! hahaha

JD

Quote

---

Originally posted by: tog
Top of knee above hip joint.

Box squats are great teaching tools for younger kids. Sit down and back. Like you are reaching for a toilet seat in the dark.

It is more dangerous to get the knees out over the toes or to bounce at the bottom than it is to just go low.

---

Exactly. Plus, using the box you can actually get the knees behind the heels which is going to hit the hip extensors (hams/glutes) hard. These are the muscles used in developing big squats.

Jimbo

We place the bottom of the safety squat (beeper) 2 inches above the top of the knee cap. If you place it in the middle of the thigh, it will beep before reaching parallel. Are lifters always wear it when squatting!

The biggest error i see when kids squat is what they do w/ their arms. I was a HUGE squatter(705lbs.) in HS and College, and only weighed 205. I think it is because of my form and visualization.
I can't really explain how to get your mind where it needs to be right now, but I can try to expalin about arms.
99% of the photos/posters/magazines of people squating IMO are wrong. Look at where they have their ELBOWS! if your elbows are "up" (pointed backwards, forearms parallel w/ the floor) you are never gonna be a big sqatter. This elbow position is gonna cause you to roll the bar toward your neck, which in turn is gonna cause your back to bend, which is gonna put the weight on your toes, which is wrong. These sqatters can't stand up straight at the top of their lift, they are always leaning at the top. I always tell kids to "push from their HEELS"! this keeps their shins perpendicular and knees over the ankles.
Elbows should be "down" (by their ribs) like at the bottom of a military press. This will keep their back in line, avoiding injury.

Good point, RushLB about elbow position...another very important reason for elbows to be directly under the bar is to increase stability b/c the elbows give you a wider base...

yes, this is why i stress trap development so much...not so much for a powerful looking back (although this is nice), but to create a platform for the squat bar!

jimbo

Quote

---

Originally posted by: RushLB49
Nothing makes me chuckle more than a guy struting around with an immense upper body and anorexic looking legs.

---

Ha! AGREED!

Jimbo

jbutler

Yes, the hams/glutes extend the hips. The quads are also involved in the squat but the muscles that will BUILD A BIG SQUAT are the hams and glutes. These are also the muscles (along with the trunk) that will increase running speed, jumping ability and change of direction ability.

Jimbo