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Quarter Squats Transfer to VJ and Sprinting

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Coges:
https://www.strengthandconditioningresearch.com/promotions/quarter-squats-transfer-sprinting/

seifullaah73:
nice article! very informative.
thanks for sharing that.

maxent:
tis interesting however i wonder how well using full squats mainly and quarters as assistance would go? or vice versa. I feel it wud work better in some sense

adarqui:

--- Quote from: maxent on August 24, 2016, 05:50:36 am ---tis interesting however i wonder how well using full squats mainly and quarters as assistance would go? or vice versa. I feel it wud work better in some sense

--- End quote ---

ya, they complement each other.
- quarters and halfs get you stronger with more weight on your back
- halfs aren't so far off from below parallel that those gains won't "leak" into deep ROM
- quarters aren't so far off from halfs that those gains won't "leak" into half ROM

my slightly below parallel squat improved while I was half squatting.. very rarely, i'd warmup going deeper, then transition into halfs. On a few occasions I worked up to a heavy single before transitioning to halfs. I remember distinctly hitting 315 x 1-3 reps @ ~150, below parallel .. while my half squat was getting up near 400.

Form is essential on all of these variations, but even more so (IMHO) with quarters .. it can just be so much weight on your back. If you intend on playing with halfs & quarters, it's best to quiet the ego a bit and keep it on the safe side (early on). As we get more experienced, we usually know what to do - as long as we recognize the ego.

As for myself, deep squatting usually ends up making my hips feel like crap.. and I REALLY hate that feeling. So unfortunately i'll stick to halfs and above.

pc!

seifullaah73:
same here, I tried squatting with empty bar and as soon as i passed half, my hips just started shouting, well my left hip mostly.
But I want to try quarter squats, they don't look too difficult in terms of form, as you maintain  form of squat but only go quarter way and then back up. But I will have to try it first. But I have done half squats before upto 100-110kg.

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