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

Basic Training Advice for Full-Body Workouts

Some Thoughts on Programming Design and Proper Technique for Learning the Major Lifts Advice for Beginners or Those New to Full-Body Workouts or Serious Strength Training       Although I have covered the material below in various articles and essays, I wrote the following based on a couple of emails from new lifters that I have received the last few weeks.  If you’re new to full-body workouts or need to get “back to the basics” then pay attention!      When it comes to utilizing full-body workouts, I generally suggest using around 5 “big” compound lifts.  If you’re trying to pack on a lot of muscle—yes, this goes for any aspiring young bodybuilders who might actually be reading this instead of scrolling through mindlessly stupid Tik Tok shorts or YouTube videos that spit out the same information ad nauseam—then this is the route you want to take.  Whole body training isn’t just for strength training or for athletes, tho...
5 comments
Read more

Marvin Eder’s Mass-Building Methods

  The Many and Varied Mass-Building Methods of Power Bodybuilding’s G.O.A.T. Eder as he appeared in my article "Full Body Workouts" for IronMan  magazine.      In many ways, the essay you are now reading is the one that has had the “longest time coming.”  I have no clue why it has taken me this long to write an article specifically on Marvin Eder, especially considering the fact that I have long considered him the greatest bodybuilder cum strength athlete of all friggin’ time .  In fact, over 20 years ago, I wrote this in the pages of IronMan magazine: In my opinion, the greatest all-around bodybuilder, powerlifter and strength athlete ever to walk the planet, Eder had 19-inch arms at a bodyweight of 198. He could bench 510, squat 550 for 10 reps and do a barbell press with 365. He was reported to have achieved the amazing feat of cranking out 1,000 dips in only 17 minutes. Imagine doing a dip a second for 17 minutes. As Gene Mozee once put ...
Post a Comment
Read more

Grease-the-Groove Workouts and High-Frequency Training for Mass and Power, Losing Bodyfat, or Just Getting BIG!

An “Easy” High-Frequency Training Program for Plenty of Size and Strength + Some Other Tips and Workouts for Transforming Your Physique      I began training in martial arts more than 40 years ago, when I was around 10 years old.  By the time I was a teenager, it was my life.  (In many ways, it still is.)  I was at the dojo just about every day of the week but I also trained at my home every day.  However, when I was around 16 or 17—I’m not really sure of the exact age; I just remember that I could drive by that point—I only started going to the dojo about once per week.  Sometimes just once every two weeks.  I’m pretty sure that a lot of my fellow karatekas—especially those who had known me for many years—thought I had become lazy or that something was “wrong” with me or that I no longer took my martial training very seriously or even cared about it anymore, for that matter.  But I had a reason for it, though I didn’t really c...
9 comments
Read more