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

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 it, “Modern bodybuilders couldn’t
Post a Comment
Read more

Classic Bodybuilding: Don Howorth's Massive Delt Training

Don Howorth's Formula for Wide, Massive Shoulders Vintage picture of Don Howorth in competition shape. I can't remember the first time I laid eyes on Howorth's massive physique with those absolutely friggin' awesomely shaped "cannonball" shoulders of his, but it was probably sometime in the late '80s and early '90s, when I read about him in either IronMan Magazine  or MuscleMag International .  IronMan  had regular "Mass from the Past" articles written by Gene Mozee that had a couple of articles about Howorth's training*, and he was also mentioned fairly regularly in Vince Gironda's column for MuscleMag  not to mention in some of the articles of Greg Zulak for the same publication. There is no doubt that genetics played a big role in just how fantastic Howorth's delts looked, but to claim Howorth's results were just because of genetics or anabolic steroids - as I've read claimed on some internet forums - is a l
4 comments
Read more

Classic Bodybuilding: The Natural Power-Bodybuilding Methods of Chuck Sipes

Chuck Sipes as he appeared in the pages of the original Ironman Magazine. For a while now, I have wanted to write a piece on one of my favorite bodybuilders of all time: Chuck Sipes. I had relented in doing so until now only because there are so many good pieces that you can find on the internet just from doing a cursory search. But I finally figured, you know, what the hell, you can never have too much Chuck Sipes. Also, in addition to my own memories and thoughts on Sipes' totally bad-a training, I've tried to find some of the best information from various sites, and include a lot of that here. For those of you that don't know much about Sipes, he was one of a kind. I know that's a bit cliché, and I've used such terms before when it comes to other "classic bodybuilders", but there was nothing cliché about Sipes, so it's completely true in this instance. Don't believe me? Then read on. First off, he was natural. In fact, he was one of the l
2 comments
Read more