Improving Eccentric Squat Strength

[ehubbard]

Lexen - Greg Panora squatting with Hanging Chains

YouTube - Greg Panora squat training at Lexen Xtreme

YouTube - Greg Panora squat training at Lexen Xtreme

Stump Straps for Hanging Weight from the Bar

YouTube - Stump Strap Squats.mpg

YouTube - Stump Strap Squats.mpg

This is like a double whammy stability exercise. The cambered bar swings and the weights swing. You can just use a short chain from HD to accomplish this effect.

[BendtheBar]

Originally Posted by ehubbard

BTB-

How often do you do abs?

How how often do you train lower back?

Stability issues is usually a core weakness. I would hammer your abs and lower back like crazy. If you have issues unracking 500 lbs, you should tread lightly adding in gear to play it safe (especially in that rack and especially walking it out). You could also try some of the stability work that they are doing at Lexen Extreme. Hanging chains or weight from the bar so that it is not touching the floor. Just start light and build up. Also, its hard to tell from your grainy Zapruder film lifting vids but are you staying tight? Flex the lats and upper back, fill the diaphragm with air, unrack, walk it out and take another deep breath and squat.

Abs...that would be never. When I was strictly training for powerlifting I would hit abs twice a weak, with weighted situps, etc.

My lower back is pretty darn strong. I would say it's one my stronger bodyparts. But, with that said, I know when I use good mornings my lower back gets stronger. My deadlift jumps up.

Btw, I won't be jumping into a suit anytime soon. I'm merely looking at getting something to use this fall around my 43rd birthday.

From a tightness standpoint, I think I am locked down. I am very anal about squat form. I'm sure there are some things I can improve on, as I know I don't have perfect form.

Regarding the hanging of weights. I have some smaller bands...6 of them, that I could loop and hang some weight off of. I might give this a try.

Maybe I need to not be stubborn and work my abs...and I love good mornings. Maybe it's time to hit those again.

Thanks for all the help Ehubbs, and sorry for video quality. The dungeon is a dark place and video cameras seem to fear it.

[BendtheBar]

Just saw the videos. What would you think about doing some lighter rep work with the Lexen style...say 3 sets of 10 at 275. Or maybe just triples at 315....

[ehubbard]

Well I think we have solved the problem. The problem is abs.

Abs 4 times a week. Period. DL, SQ, Bench, everything should go up. Weighted sit ups, hanging leg raises, reverse crunches x a bagillion.

[ehubbard]

Originally Posted by BendtheBar

Just saw the videos. What would you think about doing some lighter rep work with the Lexen style...say 3 sets of 10 at 275. Or maybe just triples at 315....

With the hanging weight? I would do about half bar weight and half hanging weight. Use 25's to hang and yes I would start around 135 bar weight and 2-3 sets of 25's hanging on each side. Sets of 10 are really hard. Just work up and see how it goes. Also, no belt on these until you get up into a heavy weight.

[BendtheBar]

Thanks for all your help Ehubbs.

[kman025]

good thread.... i'll remember this for the future

[BendtheBar]

I'm willing to do anything, even abs. Pause squats, good mornings, hanging midgets from the bar.

[kman025]

Originally Posted by BendtheBar

I'm willing to do anything, even abs. Pause squats, good mornings, hanging midgets from the bar.

ive done abs the past few days for the 1st time in months.... i've been inspired

[ehubbard]

No prob. Back when I was bro benching and curling mountains, I used to HATE doing abs. But weak abs will destroy your potential to squat and pull big.