Squat... to drop or to not..

[tomsammce]

was having a chat with Viking Power lastnight and i asked about squattign weather he have to squat in a controlled movment or weather its ok to drop and bounce providing u hit depth... as the bar gets heavy tho the bar will bend so u would have to time to push on the bounce with the bar else u would be pushing against a bending bar making harderr...

what do u guys think is best or what do u do.

VP gave me a good insight into what will be like on comp day... cheers for that bro!

[Dr Squat]

was having a chat with Viking Power lastnight and i asked about squattign weather he have to squat in a controlled movment or weather its ok to drop and bounce providing u hit depth... as the bar gets heavy tho the bar will bend so u would have to time to push on the bounce with the bar else u would be pushing against a bending bar making harderr...

what do u guys think is best or what do u do.

VP gave me a good insight into what will be like on comp day... cheers for that bro!

With wraps or wraps and a suit it is an advantage to drop and bounce from about an inch or two above depth. This will allow you to make depth and give you the ability to explode out of the hole. Not a good idea without supportive equipment. You also need to remain tight and only drop in the final couple of inches. If you are not tight you run the risk of buckling and it will get messy. Cathy Millen was an awesome squatter. I will see if I can find footage.

[Viking Power]

was having a chat with Viking Power lastnight and i asked about squattign weather he have to squat in a controlled movment or weather its ok to drop and bounce providing u hit depth... as the bar gets heavy tho the bar will bend so u would have to time to push on the bounce with the bar else u would be pushing against a bending bar making harderr...

what do u guys think is best or what do u do.

VP gave me a good insight into what will be like on comp day... cheers for that bro!

With wraps or wraps and a suit it is an advantage to drop and bounce from about an inch or two above depth. This will allow you to make depth and give you the ability to explode out of the hole. Not a good idea without supportive equipment. You also need to remain tight and only drop in the final couple of inches. If you are not tight you run the risk of buckling and it will get messy. Cathy Millen was an awesome squatter. I will see if I can find footage.

right on the button Doc but is extremely hard to do it in a squat suit I have found personally so far maybe the weight is not heavy enough in the gear yet to pull it off but for me using a belt and wraps no issues, the two biggest keys are (1) keep tight (2) very tight control to the last two inches before the bomb, practice it big Tom its good but its needs to be mastered other wise it will master you hahaha... always good catching up bro.

Doc that would be good if ya could find some footage off Cathy Millen as she is my most favorite Women powerlifter to come out off NZ and probably to be fair the strongest for some time....

and the other one who could master this was Derek Pomona who also is one off the strongest lifters NZ has had in the 110kg class who used this technique so must be some credit in it... do you have any footage on him also Doc?

[Dr Squat]

Can't find Cathy. She had a definite drop in her last two inches. Derek does the same but it is a bit more difficult to pick up.

[Viking Power]

Can't find Cathy. She had a definite drop in her last two inches. Derek does the same but it is a bit more difficult to pick up.

Now that's Power lifting yeah buddy.....

[ThePman]

And then we have this:

[tomsammce]

those are two very powerful guys! cool thanks for your replies guys.

[Grover]

man that 2nd one was impressive, no spotters!

[tomsammce]

man that 2nd one was impressive, no spotters!

no one touched the 1st guys bar... so its no different lol

the first guy is derek pomana? NZ overall DL record holder?

how long that record stood for?

[Tonka]

Squat speed is important Tom, as long as your eccentric isnt superslow then you should be fine. Train whats natural to you but train to depth requirements. Get it right in the gym before hitting the platform. Like Doc said, speeding up the eccentric when wearing equipment helps making depth as well as popping out of the hole. I tend to drop(literally) into the hole around 3" from parallel when in equipment where as RAW I maintain a more controlled eccentric.

Make sure the crew get you up to speed with the finer points the lifts.

Squats:

- Stand still and fully upright with knees lockout

- Wait for "Squat" command from ref

- Drop to legal depth

- Stand still and upright at conclusion of lift and wait for "Rack" command from ref

Bench:

- Setup, ensure butt and shoulders on bench and feet flat on ground

- Once bar unracked, hold the bar with arms fully locked out

- Wait for "Start" command from ref

- Lower to chest and pause waiting for "Press" command

- Lockout evenly and fully and hold bar still until you hear "Rack" command

Deadlifts:

- you dont get a start command from the ref, you start when you are ready but remember you have only 1min to start the lift (for all 3 lifts too) from when the platform manager says "bar loaded".

- Bring the bar up wthout resting or hitching against your thighs

- Stand upright and still with bar - ensure knees are fully locked out.

- Lower the bar only after you get the "down" command from the ref

- DONOT drop the bar from at any point when lowering the bar back to the ground as this will result in 3 red lights! Not only that, the platform manager or organiser might give you a dirty look because this is what damages/bends the bars...and the elieko or ivanko bars used at most comps these days are worth $2k+

Just a few simple things to help you with Tom. I see it quite often when novice lifters after they have completed a lift successfully have these confused looks on their face because they get red lights and usually its because of a technicality. Some judges can be leanient to newbies but many wont! Its better to train it right and get it right before the comp even starts

Good luck bro and hope to see you on the platform soon!

[Tonka]

man that 2nd one was impressive, no spotters!

no one touched the 1st guys bar... so its no different lol

the first guy is derek pomana? NZ overall DL record holder?

how long that record stood for?

Derek wore very loose equipment and his squat suits were never tight. If you ever watched him wrap his knees, you would wonder why he even put them on because they were so loose. He told me that his opening squat at world open champ events (normally around 360kg) would be a weight where if he missed the attempt twice and needed it on his 3rd lift, he would be confident getting out of his squat suit and only wear a soft suit with belt and knee wraps.

Derek hit 385 (a few times too) back in the mid/late 90's and hit a 365kg deadlift back in 2002. He later beat this deadlift record in 2003 lifting 367.5kg. All this while weighing less than 110kg. I still think that had he not torn his pec back in the mid 90's, he would have benched 300kg as well!

There are rumours that Derek and Wayne might be coming back to the platform after a lengthy break and if that were to happen, Id tell people to go watch them lift because they are simply amazing.

[tinytraps]

Ive also heard that rumour too, watch out masters lifters!!

Tom I consider myself a dive bomb squatter, I control the first part of the movement then drop into the hole at the last minute. Its a bit rough on the hips but it feels natural to me, and helps hit depth easier .

[Dr Squat]

Tom I consider myself a dive bomb squatter

Don't try this raw!

[Viking Power]

Does anyone have any footage off Cathy Millen ? in any off the three lifts would be great to see the napier/ hastings boys back under the bar :clap:

[tinytraps]

Tom I consider myself a dive bomb squatter

Don't try this raw!

How come doc? Is it safe for knee wraps?

[Gasp]

And then we have this:

Who is this guy? For some reason its quite bizarre!

THeres never any sign of a spotter....which means he never doubted the lift.

Its hard to tell if he`s raw because you don`t know whats under the clothes but appears he`s only got neoprene sleeves on which in spite of his unusual technique is pretty bloody good.

[Dr Squat]

Tom I consider myself a dive bomb squatter

Don't try this raw!

How come doc? Is it safe for knee wraps?

I mean completely raw. Fine to drop with knee wraps and/or suit. The wraps will act as a "spring".

[tomsammce]

man that 2nd one was impressive, no spotters!

no one touched the 1st guys bar... so its no different lol

the first guy is derek pomana? NZ overall DL record holder?

how long that record stood for?

Derek wore very loose equipment and his squat suits were never tight. If you ever watched him wrap his knees, you would wonder why he even put them on because they were so loose. He told me that his opening squat at world open champ events (normally around 360kg) would be a weight where if he missed the attempt twice and needed it on his 3rd lift, he would be confident getting out of his squat suit and only wear a soft suit with belt and knee wraps.

Derek hit 385 (a few times too) back in the mid/late 90's and hit a 365kg deadlift back in 2002. He later beat this deadlift record in 2003 lifting 367.5kg. All this while weighing less than 110kg. I still think that had he not torn his pec back in the mid 90's, he would have benched 300kg as well!

There are rumours that Derek and Wayne might be coming back to the platform after a lengthy break and if that were to happen, Id tell people to go watch them lift because they are simply amazing.

wayne who? wayne doyle? lol

thanks for info Tonka.... those are mean numbers, Derek counds like a freakish legend

[Dr Squat]

^Wayne Pomana bro, his "little" bro. He was not far behind Derek.

[tomsammce]

oh yeah mint!

wonder what kinda numbers they will put up 5-10 years down track

[Tonka]

And then we have this:

Who is this guy? For some reason its quite bizarre!

THeres never any sign of a spotter....which means he never doubted the lift.

Its hard to tell if he`s raw because you don`t know whats under the clothes but appears he`s only got neoprene sleeves on which in spite of his unusual technique is pretty bloody good.

Pat Mendes, theres a few vids of him on You tube doing some big RAW lifts. Hes still very young and at one point was rated by some as being the strongest teenager in the world. Pman will know more about this strength freak!!!

[tinytraps]

I dont know how appropriate this is but I was told that Wayne Doyle benched 240 RAW one morning at fight club.

Yea doc I see where your coming from. If Im doing hi bars ill do them like some oly lifters getting that bounce out of the bottom. Funnily enough I was just talking to steak about how Ill have to stop that technique once my weights get back up on my power squats

[nate225]

Fast descent phase means a greater stretch reflex is produced, meaning you can recruit more fibres for the concentric phase. Downside is more likely to get injured as a greater muscular contraction is produced. I guess working towards a fast drop would be ideal not trying to do it overnight & attempting it to get a 1RM.

[Tonka]

Heres a video of Shane Hamman (also known as the "Dive Bomber") squatting 925lbs. He was renowned for his eccentric drop speed and he did this both in equipment and RAW. He also held the last IPF SHW squat record at 457.5kg before the records were wiped (just this year). He also represented the USA at two Olympic games (2000, 04) in weightlifting.

[tomsammce]

^ liked!

im gonna dive bomb at novice comp! lol