Bottom Squat

The bottom, or bottom-up squat (sometimes called 'dead stop squat') is simply a squat performed starting from the lowest position. This is usually done in a power rack from pins that mean your thighs are horizontal.
How does this change things? It affects the squat in a couple of ways, which may or may not be appropriate for your training. Personally I love them. The differences :

Remember that the stretch reflex can be very useful at times. Bottom squats are great things, but not always appropriate. If you're training to be explosive from a dead stop (as in Olympic Lifting), they might be worth giving a go. On the other hand, if your chosen sport keeps you moving around the majority of the time, the usual varieties of top-down squats may be more beneficial. Personally, as I enjoy weight training purely for fun, I employ both bottom-up and top-down methods. It's up to you.

More information, references and other fun things to try
The picture is from Bud Jeffries' 1,000lb bottom squat. His challenge for anyone to duplicate this is ongoing.

This thread on the Go Heavy forums put me onto an article in Powerlifting USA, by Kenny Croxdale and Tom Morris. Excellent reading.

If you've stopped doing pistol squats because they're no longer challenging enough, try these. John Davies has found a way to eliminate the stretch reflex in the basic pistol, and turned it into an unholy beast.

You Might Also Like...

NB : For a complete list of everything we use and recommend, swing by the reviews area. And of course the Straight to the Bar Store. It's all in there.

To learn how to put it to work, swing by the Guides area.

Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.

Like this? Check out :

TGIF : Weekly Round-Up (WE Fri 18 Apr 08).

#5 Draft Horse Shoe. Slain.

The First Year.It's been just over a year since I first began to share my bedroom with weight plates. Over that time the act of lifting weights has gradually moved towards the status of 'healthy obsession' (although there are some who would dispute the 'healthy' part of that phrase), and shows no signs of becoming anything less.
70 of the Best : 7 Years of Straight to the Bar.

This site - Straight to the Bar - has been around for an incredible 7 years (the first post was on Jan 17th, 2004), and to say I'm grateful is a gross understatement.

Thank you.

Don Reinhoudt.

A particularly unusual way to squat a ton.

Westside Dead Lift Secrets.

This review looks at the 2003 DVD edition of the Deadlift Secrets offering, which is an updated version of its early '90s predecessor. Whilst there has been a significant amount of change to some aspects of the Westside approach, the fundamentals remain constant and this DVD helps to show just how important those fundamental concepts are.

Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

NB : If you'd like to write a guest post for Straight to the Bar, or if you'd like to join the team of Moderators here (I love hearing about everyone's training approaches) - get in touch. And if you've got a fitness competition or seminar coming up, add it to the calendar.

Look forward to hearing from you.

Over to you. Leave a comment below, or send us a tweet :

blog comments powered by Disqus
Straight to the Bar Strength Kit

Are You as Strong as You Could Be?

Grab the Straight to the Bar Strength Kit.

Training Guides, eBooks and of course the Strength & Fitness Newsletter. Absolutely free.