Strength in "the hole" (the portion of the back squat below parallel) is crucial to adding poundage to your squat. If you can perfect your positioning and movement pattern entering and exiting the hole you will dramatically decrease your chances of plateauing during your pursuit of a massive squat.
Three things that commonly hurt people in the hole are:
1. Poor mobility as the athlete gets closer to parallel causing the knees to dive in and loss of an upright torso.
2. Movement pattern dysfunction due to improper set up descending into the hole.
3. Lack of strength in the hole. (Commonly lack of quad strength causing the athlete's butt to rise and letting the posterior chain dominate the movement).
Three exercises that will help to clean up these issues are:
1. Band Abduction Isometric Goblet Squats
2. Isometric Back Squats
3. 1 1/4 Squats
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29 сен 2024
