We talked about Dead Squats before.
But how about dead quarter Squats to overload the part of the movement where you usually get stuck?
Below is D’angelo Osorio doing it with 276kg (607lbs) for 3.
Have you used it? Maybe D’angelo somehow reads this and can comment on it.
Update: Some of you think it is not useful for weightlifters. Here is what Chad Vaughn said about partials:
I was and always have regularly done extra, overload partial movements and holds particularly with overhead and front quarter squats with 10-20 second holds on the last rep of each set, as a few examples.
He recently posted his 220kg Front Squat
I’m not specialist, but…
1. Dead squats: I think that’s totally useless. He can fuck his patellar ligaments and spine doing that shit. I’m more in favor to be specific, abadjiev style: classic lifts, power versions and squats (full ROM).
2. Front squat: 200 is 200 but… He lacks shoulder flexibility and isn’t ATG…
I have used them for singles I love them.
I can never understand why any oly lifter would ever do assistance exercises for their squats. The squat itself is an assistance exercise for the lifts. Artificially raising the squat has no effect on the 2 classical lifts. Partial back squats off of a box literally have no carryover to the snatch or the clean. Beastly weight, but what’s the point? Time and energy wasted on power lifting assistance exercises instead of doing things like more front squats or mobility drills or basically anything that has to do with the classical lifts and not this. Just my 2 cents
The clean/snatch and the jerk require maximum force to be expressed in the last few degrees of hip and knee extension NOT from a deep squat. A normal barbell full squat (front or back) leaves this portion untrained, because the body has great leverage here and can handle weights in great excess of what it can do as a full squat. Exploiting this ability with partial squats may have benefits in developing a type of strength that deep squats wont do. I think it is wrong to see this as an assistance exercise for squats, see it as another exercise for general strength that may help the O-lifts. There are also physiological benefits to loading the joints with greater weights, it can stimulate strengthening/rejuvenation of knee cartilage and tendons. The lifter here uses a wide stance, but I think there would be a greater benefit to a more narrow stance because. The wide stance is used to make a deep squat possible, and if you are not going deep then why the wide stance? The wide stance on deep squats can cause particular patterns of hypertrophy and strength development which will not transfer well to a more neutral stance (like that used for a jerk). Using a narrower stance for partials will make the more “natural” stance stronger and develop the muscles around the knee, particularly the vastus medialis which will improve knee stability and patellar tracking.
Is like you saying that parallel squats are good… -.-
Furthermore, why from a box? I know the Chinese train heavy partials for jerk dips and whatnot but this high box position is clearly only suited for this movement. It doesn’t replicate any movement one would be doing in oly lifting. And oly lifting is all about the balance of speed and strength, such a slow unnatural movement seems detrimental to someone training to be as fast an efficient as possible. It also adds no strength that a full squat wont already do, and a full squat does so much more. This squat doesn’t train the second pull anywhere near the capacity that a clean pull or lifts from a box would. Increasing general strength adds nothing to oly lifts if it only adds strength to the top 1/3rd of an awkward box squat. Just because a person can be as strong as a bull and pull 400kilos, doesn’t mean he can clean 200 kilos. I’ve done partials with 600 back when i only squatted 365. The general strength did nothing that a full squat couldn’t have done better. I made less progress doing extreme partials then i did just squatting a whole bunch. It made my squats even slower as well. In a game of speed, this is deadly. It also adds nothing to stability of the knees when you have to be below parallel in every squatting movement. In a sport where squatting balls to the floor needs to be as natural as sitting paused partials is just strange. Somewhere in Bulgaria, every time a lifter does fluff power lifting movements like mixed grip dead lifts and box squats, Abajiev weeps. When it comes down to it, i don’t think anybody wants to make Abajiev cry. Ass to grass squats, do it for Abajiev.
@ruslan: I use them for PL training. Fair point about them possibly not working as well for an oly lifter.
I’d also like to make the observation that these aren’t exactly dead squats, when he sits back right before extending it creates some momentum that aids him in the lift. Coupled with the lack of any true carry over to high bar squatting this just seems like an ego driven lift for throwing up on youtube
That bench will compress the vertebrae too much. Without the bench it’s a good exercise.
That bench will compress too much the vertebrae…