The squat is one of the most fundamental exercises in strength training, targeting multiple muscles in the lower body, including the quadriceps, glutes, and hamstrings. However, when performing heavy squats, many lifters encounter a “sticking point”—the point in the movement where the lift becomes most challenging. Overcoming this sticking point is crucial for progressing in your squat strength.
One effective method to address this issue is through the use of partial squats. Partial squats involve squatting only to a specific depth, typically just before or at the sticking point, rather than completing a full squat where your thighs break parallel with the ground. This targeted approach allows you to focus on strengthening the specific range of motion where you struggle the most.
How to Perform Partial Squats
Here’s a step-by-step guide to performing partial squats effectively:
- Set Up in a Power Rack: Begin by setting up in a power rack with the safety pins positioned just below your sticking point. This ensures that the barbell will be safely caught if you’re unable to complete the lift.
- Load the Bar: Load the bar with 50 to 100 pounds more than your current one-rep max squat. The extra weight is essential for overloading the specific range of motion you’re targeting.
- Position the Barbell: Place the barbell on your upper back as you would for your regular competition squat. Ensure that your grip and bar position are consistent with your usual squat form.
- Walk the Bar Out: Carefully walk the bar out from the rack and position your feet in your normal squat stance. This helps maintain consistency and ensures proper form during the lift.
- Engage Your Core: Brace your core by taking a deep breath and tightening your abdominal muscles. This is crucial for maintaining stability and protecting your spine during the lift.
- Lower to the Pins: Push your hips back and lower your body until the bar reaches the safety pins. Stop the movement just before the pins take the weight—do not rest the bar on the pins to keep tension on your muscles.
- Drive Up: From the paused position, drive through your heels, extend your hips forward, and return to the starting position. Focus on squeezing your glutes and maintaining tightness throughout the lift.
- Maintain Tension: Keep your entire body tight throughout the movement. Your lungs should remain full, and your core should stay braced to maximize power and control.
Adjusting the Depth and Progressing
The depth of your partial squats should be adjusted based on where your sticking point is and your specific goals. As you progress and your sticking point changes, you can move the safety pins to a different height to continue targeting the weakest part of your squat.
Incorporating Partial Squats Into Your Routine
Partial squats should be used as an auxiliary exercise in addition to full range-of-motion squats, not as a replacement. They are most effective when combined with other squat variations, such as pause squats or tempo squats, to provide a well-rounded approach to improving squat strength and overcoming sticking points.
Conclusion
Partial squats are a valuable tool for targeting specific muscle groups and strengthening the range of motion where your squat is weakest. By incorporating partial squats into your training routine, you can improve your sticking point, increase overall squat strength, and see significant gains in your lifting performance. Remember to always maintain proper form and adjust your technique as needed to maximize the benefits of this powerful exercise.
EXERCISES
COMMUNITY
