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Old 04-09-2014, 06:50 PM   #11
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This is maybe slightly off topic from box squatting and paused squats, but is still the same principle. Has anybody tried squats with a dead start from the rack pins at a depth of parallel or just below? Are there any benefits to doing it this way instead of box or pause squats? I have only known of one guy who did it this way, but am not sure how much better or worse it would have been over the other styles.
I don't know anyone who's ever done that, and I'm not sure it would or wouldn't be beneficial. IMO it would be pretty difficult/awkward getting yourself properly set up under the bar already squatted down that far.
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Old 04-09-2014, 06:51 PM   #12
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Pause squats, absolutely. Box squats have very little carryover for most people who are raw squatters. Pause squats help my depth and nail my legs with extra TUT. They also allow me to get lots of good work in with lighter weights. They even relieve some of the pressure on my knees from trying to maximize rebound on my normal back squat.

Pause squats are hard and they suck. Most of the time the version that sucks more and is harder is probably the one you should be doing.

If/when I start using equipment again I'll mess with box squats. Until then, I'll stick with pause squats and kettlebell swings to build my squat.
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Old 04-09-2014, 07:08 PM   #13
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Originally Posted by GeezerDude View Post
This is maybe slightly off topic from box squatting and paused squats, but is still the same principle. Has anybody tried squats with a dead start from the rack pins at a depth of parallel or just below? Are there any benefits to doing it this way instead of box or pause squats? I have only known of one guy who did it this way, but am not sure how much better or worse it would have been over the other styles.
Both me and my W/O partner do these on occasion. We dont "get under" the bar. We start like a regular squat, lower the bar to the safety rails, the go a little lower, that takes all the weight off you. Then tighten up and explode up. We both feel it helps with exploding out of the hole.

Its similar to a paused squat, except all the weight is off you for a second. That way you really do start from a dead stop.

I will say though, we do paused squats probably in a ratio of 5-1 over these...
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Old 04-09-2014, 08:15 PM   #14
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Moe, you did a better job of explaining what I was trying to.
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Old 04-09-2014, 09:03 PM   #15
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Originally Posted by GeezerDude View Post
This is maybe slightly off topic from box squatting and paused squats, but is still the same principle. Has anybody tried squats with a dead start from the rack pins at a depth of parallel or just below? Are there any benefits to doing it this way instead of box or pause squats? I have only known of one guy who did it this way, but am not sure how much better or worse it would have been over the other styles.
I have done them and they are a great deadlift assistance exercise. Try them with an SSB if you have one.
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