The truth is that there are many ways to improve or maximize ones’ squatting power. This article will provide 2 innovative steps to practice in order to improve on overall squatting power.
Step 1: (The Chain Lift) If you are a serious lifter that wants to improve your squats and you have a variety of resources to tap into then the addition of weighted chains are an investment worth taking. The chains can be used to add a whole new dynamic of resistance to just about every lift that you do with a barbell. Since we are talking about the barbell back squat the chains just have to be secured to each end of the barbell. As you descend in the squat with the chains attached the weight of the bar gets slightly lighter because more chain comes to rest on the ground. As you ascend or come up to the top of the range of motion in your squat, more chain comes off of the ground, therefore the bar gets heavier at the top of the movement. This adds and reduces the total resistance in varying points of your range of motion resulting in muscle shock and ultimately strength.
Step 2: (The Dynamic Squat) This is where you are attempting a normal back squat with a bit of a difference in your squatting speed. To clarify, all you do is lower yourself in a slow and controlled manner. The eccentric or negative movement is slow building tremendous muscular tension in the legs. Once you have reached the low point of your squat then you immediately explode up as if you are trying to jump off of the ground! This particular lift doesn’t require as much weight because of the 2 variations in controlled movement.
Practice these flawlessly and watch your squats improve drastically!
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I’m Brandon Richey the Strength and Conditioning Pro!