Skip to main content

400 Pound Bottom Position Squat

Here's a video taken tonight of me doing a 405 pound bottom-position squat.  The BP squat is one of the best exercises you can ever do for building massive strength.  The problem is that most lifters do them incorrectly.  Because they lack either proper form or flexibility (or both), they end up doing partial squats.

This is how the exercise should be done.  Notice foot placement and bar placement.  It's tough to get low on a BP squat if the bar is too high and/or the stance is too narrow.


Labels:

Comments

  1. John P.January 4, 2013 at 6:04 PM

    Now that was impressive! You made it look like it was easy.

    Not only do I not have the strength to squat that much weight, I don't even think I could squeeze myself under the bar that low.

    ReplyDelete
  2. MikeJune 24, 2016 at 6:19 AM

    What kind of weight-rep scheme do you recommend for the bottom position squat with (almost) daily training? Started with 3x3 today using my SSB.

    ReplyDelete
  3. C.S. SloanJune 28, 2016 at 4:39 PM

    Anything similar to one of my "high-frequency" training schemes would work fine, as would the "30-Rep Workout" or, possibly, something along the lines of Big Jim Williams's "21-rep workout."

    ReplyDelete
  4. C.S. SloanJune 28, 2016 at 4:41 PM

    One other thing, Mike, don't JUST do BPS alone when training them high-frequency. Most lifters, myself included, will find them harder on the lower back—when starting really deep—than traditional squats. On the flip side, they ARE easier on your CNS.

    ReplyDelete
  5. MikeJuly 5, 2016 at 10:36 AM

    Thanks for the feedback.

    I found doing singles suits me better, so I've started doing the Justa singles routine. Having to set up fresh for each single is easier than to do reps with the BPS. When doing reps it was easy to get out of the groove.

    I am doing Kb C&P Russian Ladders beforehand and DLs afterwards depending on how my back feels.

    ReplyDelete

Post a Comment

Feel free to leave us some feedback on the article or any topics you would like us to cover in the future! Much Appreciated!

Popular posts from this blog

Bodyweight Training and Beyond

  High-Volume, High-Frequency Bodyweight-Centric Workouts for Transforming Your Physique Part One: Bodyweight Training and Nothing But      If you are going to achieve good results no matter your goals—be it strength, hypertrophy, or a combination of the two; whether you want to be “lean and mean” or big as a house—then you must learn to balance the 3 training variables of volume, frequency, and intensity.  (Intensity in this article, unless otherwise noted, will be how it is used in strength training circles—as a percentage of your one-rep maximum, not as the manner it's used in bodybuilding vernacular, which is how “hard” you train.)  As I have often explained, two of the variables need to be high—or, at least, one high and the 2nd one moderate—and the remaining variable needs to be low.  The exception to this is if all of the variables are moderate in a program.  Because of this stance, it means I have never believed that there is o...
4 comments
Read more

21s: THE FORGOTTEN METHOD OF OLD-SCHOOL STRENGTH

AKA: How "Big" Jim Williams Became the First Man to Bench Press 700 lbs Big Jim Williams bench pressing in competition.  I rarely think about, or plan at all, what I'm going to write on this blog until I actually sit down to write it. Now, don't get me wrong, I don't write everything  in this manner.  Currently, for instance, I'm working on a "Budo Zen" book on the real  intersection of martial arts and spirituality, and that book takes research.  But that aside, I really, truly have no idea what I'm going to write until I sit down and actually, you know, write it . So this morning I sat down to hammer away at my keyboard, and thought, "what the heck should I write about in the field of strength training that I haven't  written about, or, at least, haven't written about in a long time?"  About the only  planning I do is asking myself that sort of question once I decide whether I want to write about muscle-building, or serious  s...
1 comment
Read more

Bodyweight Training and Beyond - Part Two

  Hybrid Methods and Programs Utilizing Bodyweight Training AND Weighted Workouts       For Part 2 of our series, we turn to the hybrid method of training where you combine bodyweight training with weighted workouts.  There are several different ways that this can be done, and the methods that apply to one also apply to the other.  You can combine bodyweight training with weights in the same session or you can keep the two separate, doing weighted workouts on one training day and bodyweight only on the other.          A great benefit of the 2nd approach is that you can still use high-frequency training without the need to go to the gym 5 to 6 days per week.  Even if you prefer lower-frequency routines, you can go to the gym just once or twice per week and then do bodyweight training at home another one or two days.  If the reason that you have for not training more, or not sticking to a training r...
Post a Comment
Read more