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  1. #1
    NonStop is offline Senior Member
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    Default Roch-bottom squat holds - before or after workout?

    I want to start dong rock-bottom squat holds for time - starting with weight and weening myself off of weight till I can do BW - which I can't do at the moment.

    However, for the moment, I would like to do it alongside my workouts, I'm cutting out all squats, and just riding my bike and doing swings. Based on this, should I do rock-bottom squat holds before, or after my working out. I always stretch my hip flexors after exercising by the way.

  2. #2
    Boris Bachmann is offline Senior Member
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    Quote Originally Posted by NonStop View Post
    I want to start dong rock-bottom squat holds for time - starting with weight and weening myself off of weight till I can do BW - which I can't do at the moment.

    However, for the moment, I would like to do it alongside my workouts, I'm cutting out all squats, and just riding my bike and doing swings. Based on this, should I do rock-bottom squat holds before, or after my working out. I always stretch my hip flexors after exercising by the way.
    I'm a bit confused... you want to do rock-bottom squat holds for time WITH weight because you can't do them WITHOUT weight?

    I would do them after swings rather than before, I guess.
    Boris Bachmann
    [url]http://squatrx.blogspot.com/[/url]

  3. #3
    johnbeamon is offline Senior Member
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    Why would you cut out all squats to improve your squat, or train weighted squats before BW squats? And what exactly is the value of sitting rock bottom for time? That's not a great lumbar posture for supporting weight.

  4. #4
    305pelusa Guest

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    I´m guessing u can do them with weights, and not without them because the weights throw some weight to the front, and dont fall back as easily, am I right?
    I wouldn´t recommend adding ANY weight to your squats if u aren´t proficient at the BW ones. Yes, even if the weight is there to help. Practice mobility drills. ETK has various ones for that. Box squats will also help a bunch.

    Don´t get rid of your squatting moves! Makes little sense to me. Practice your squats before ur cycling, so u r fresher. You could also do a few more afterwards, when u stretch your hip flexors. This is really a matter of experimenting. You might do better at them afterwards, when u stretch your hip flexors. I personally would probably do better on them before, as I would be not-as-tired. Try and see for yourself.

  5. #5
    NonStop is offline Senior Member
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    I'm a bit confused... you want to do rock-bottom squat holds for time WITH weight because you can't do them WITHOUT weight?

    I would do them after swings rather than before, I guess.
    I do not have the flexibility at the moment to be able to do BW full-range squats, if I try and break parallel I just fall on my ass.

    I can easily toe touch (nearly get fists to floor), so my main problem as far as I can see is my hip flexor mobility.

    In order to rock-bottom I need assistance - my idea was to start with some weight and then decrease weight over time to build up my hip flexor mobility, so that eventually I can do un-assisted squats. I don't have time to do GTG stuff, just something to do alongside my workouts.

    At the moment I do goblet squats with 16kg (again for assistance), but find due to my lack of flexibility my form falters somewhat easily - hence why i was thinking doing low volume squat training for mobility until I have decent form.

  6. #6
    johnbeamon is offline Senior Member
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    This doesn't sound like hip flexor stiffness to me. It sounds like a) your hip flexors are not engaging to pull you into the pocket, and b) your ankles are not mobile enough.

    I understand you're using the weight to pull you down. I would keep it light, 16kg or lighter. I'd put much more emphasis on joints at first. Your body should be able to "fall" into the hole or "fold" itself into the hole without being crammed into the hole.
    [B][URL="http://ironflinger.blogspot.com"]John Beamon[/URL][/B]
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    That entire thread was removed from the forum on or around August 26. I've been an HKC and an active, outspoken member in good standing for some 3yrs now, but I don't support this sort of censorship. Look for me on the public web.

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