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View Full Version : best squat accessory movement?



thewicked
06-22-2010, 02:35 PM
outside of more squats...what would you all consider the best movements to help develop the squat? heavy leg presses?

Sean S
06-22-2010, 03:09 PM
I think you can get a ton of mileage out actual SQ variations, and they seem to carry over to the actual lift better. Things like pause SQ, box SQ, SQ with various specialty bars, SQ with different stances, SQ with bands or chains, etc.....
As far as pin-pointing the very best accessory movements, it would depend on whether you are dealing with raw or equipped squats.

IronDiggy
06-22-2010, 03:20 PM
The Deadlift?

Depends on where your weaknesses are I suppose...

AdamBAG
06-22-2010, 03:48 PM
Probably glute-ham raises and good mornings.

NickAus
06-22-2010, 04:24 PM
Good mornings, heavy abs/ obliques and like Sean said plenty of variations of the lift itself.

ThomasG
06-22-2010, 05:42 PM
Depends on your weakness. Front squat is good one.

ScottYard
06-22-2010, 07:06 PM
Step ups with heavy weight helped me out a good bit.

AJ Roberts
06-22-2010, 08:46 PM
sumo deadlifts

ironwill727
06-23-2010, 01:25 PM
Goodmornings and other squat variations help me the most.

SELK
06-23-2010, 07:05 PM
Pretty much the only movement I did to bring my squat from 800 to 900 was raw box squats for reps. I don't know if that counts as accessory though.

mastermonster
06-23-2010, 11:20 PM
Good mornings with the bands or weighted (I like bands). Heavy ab work and of couse squats. I also like to do some calf work. I think it helps with your stability while squatting.

mchicia1
06-24-2010, 01:29 PM
Anything that strengthens the lower back makes my squat explode up in weight. Depends where your biggest weakness is.

When I was injury free 6 months back, I brought my squat up 50 pounds in 2 months to just under 400 by mixing in heavy leg press with a lot of volume and tons of good mornings. For me, leg presses seemed to help me at the bottom portion of the squat and the lower back work was really good for stabilizing the weight.

jbrin0tk
06-24-2010, 02:51 PM
I feel like I've been having some success lately with leg presses, the power squat machine, and barbell and dumbbell lunges. I've been rotating them in and out to keep them from getting stale. I'm adding in extra glute ham raises on my bench days to see if that will make a difference as well. One thing I want to try is Scott's idea with the Step Ups. I can see them being a valuable addition to the accessory movement arsenal.

skinny99
06-25-2010, 06:24 AM
Not to thread jack but If your hips shoot up first when you get tired squatting what is your weakness? What would be a good accessory movement? Sometimes I end up GoodMorning my last rep. Why and what is the fix? My squat is progressing ok but I know there is more to gain!

martin
06-25-2010, 10:17 AM
Pretty much the only movement I did to bring my squat from 800 to 900 was raw box squats for reps. I don't know if that counts as accessory though.

Interesting.

How much did you improve your raw box squat numbers to see the extra 100lbs on your squat? This is something I have toyed with recently.

How many reps etc?

Martin

BloodandThunder
06-25-2010, 10:28 AM
Opposing Stances are clutch. If you squat extremely wide, try doing some volume with a narrow stance to bring your quads up. Conversely if you're an Olympic style squatter, try doing wide box squats to bring your hips up. I use wide box squats for DE and volume narrow squats on ME day. This along with sled work and doing some unilateral work (lunges, step ups) and exercises where you don't place a load on your spine (GHRs, DB leg exercises) has pushed my raw squat and single ply squat up big time. Doing those non-spinal loaded exercises are a good way to bring your leg volume up without taxing your lower back and CNS.

thewicked
06-25-2010, 11:02 AM
not really sure where my problem lies..i'm pulling mid 600's but don't know if i can even break 500 on the squat at the moment...

AdamBAG
06-25-2010, 11:39 AM
not really sure where my problem lies..i'm pulling mid 600's but don't know if i can even break 500 on the squat at the moment...

My guess is that you need to bring up your hips, glutes, hams. Your low back is strong if you are pulling mid 6s raw.

SELK
06-25-2010, 10:42 PM
Interesting.

How much did you improve your raw box squat numbers to see the extra 100lbs on your squat? This is something I have toyed with recently.

How many reps etc?

Martin

I brought it from about 500 to 575 and squatted 900 not long after. It did take some time to get used to the heavier weights and the gear.

90% of the gains in my box squat have been doing Russian programing like smolov. Using a variety of rep ranges and absurd volume makes my squat go up. Since its box squats the recovery isn't as bad i find.

http://www.youtube.com/watch?v=rnleXZKTHWg this is how i do them, i really sit back and deload on the box. the box is right at parallel or might even be a bit high.

I really think that raw box squats with a deload at the bottom build a huge amount of power out of the hole. Since I have really focused on them my squat has taken off, my legs have blew up and i even hit a 40lbs dead PR last meet with the easiest deadlift training ive done in some time.

martin
06-26-2010, 02:05 AM
Cheers for that.

Think I'll work out how I can fit i into what I do and will try it soon. I found my bench improved a bit when I started pushing my raw number up a little on DE days so this may work in a similar fashion.

thewicked
06-26-2010, 09:05 AM
i'm looking for more ideas on movements that will directly hit my glutes and hams...my back is EXTREMELY dominant which is what leaned me towards leg pressing. GHR's are on my list after the meet is over with alot of chain weight since I can do bw GHR's all day.

KarlMarx
06-28-2010, 09:56 PM
The deadlift five plates like a champ article was great. One for the squat would be nice.... *hint* *hint*

Sensei
06-28-2010, 10:08 PM
Squat variants (front, high-bar, low-bar, manta-ray, box, wide stance, ultra-wide stance, etc.)

muscle_g
06-29-2010, 03:35 AM
I've got to go with the squat varients also:D

I feel these really help my squat
Squats
Box Squats
Reverse-Band Squats

also I do alot of different exercises that build and stregthen my hips/glutes, hamstrings, quads, low back/abs, calves