Its foolish to criticize a single exercise being performed in one workout. Many Eastern European countries have used ultra-heavy 1/4 squats in their track and field programs for decades with tremendous success (look up Staffan Strand if you don't believe me). It doesn't mean they don't ALSO do full squats, plyometrics, and everything else in between. It's one exercise. Relax. I'm pretty sure these decathletes are better athletes than anyone posting critical remarks on this thread.
I'm not even going to pretend to understand how that could be incorporated into a strength training program for athletics. It isn't impressive, its pathetic, stretch and increase your leg flexability, widen your feet and start doing a proper squat, to be changed up with a lighter but full range of motion narrow squat and definitly some front and reverse lunges. and make that power jump done with body weight, for a set time, rather than reps. That will help many times more than doing a 1/4 squat
As a Physiotherapist, and a Exercise Science and Physiology masters, i could maybe make some general comments. As far as athletics, that particular exercise, while useful in some cases, will not help you, and if a coach has told you that it has, that is disgraceful.
R u guys that r anti-1/4 squat saying they r pointless, or less effective than a full squat? If they r effective, but just less effective than a full squat, then theres still sum benefit right? Wud u do a set of max weight full squat b4 goin to the track to do sum reps? These guys might b doin just that. In that case I wud rathr do low rep, hi-weight, 1/4 squats for some neural activation prior to sprint reps than tapping out the muscles and risking injury or poor quality on the track. Wudn't u?
As far as squatting as much as you can to sprint faster - I train with a guy roughly the same weight as me who can't get near my power-to-weight ratio, yet he can run a 20.7 in the 200m. Big squat - Big deal. You can't pick apart someones sprint program from one exercise you saw on YouTube.
quater is shit, too much weight distributed on the knees. i can easilt full olympic style squat then go out to the track and do some plyo. maybe not sprint 100% but anything else.
I'm sure these two are very fast runners, and genuinely wish them well in athletics, but sorry guys you wont get faster doing 1/8 squats. I'm not angry like some people are, but this clip is not impressive. I'm probably heavier then these 2 but at 90kg I squat 220 parallel. Partly because I'm an ex natural body-builder now going for decathlon, so I should be stronger. Lastly, I don't know what these guys weigh but if this is how low they go on 210 I'd hate to see what they lift on a full squat.
I wasnt going to write anything but seeing as you are so far wrong i thort i would put you straight
K2thC is not scott. this is scott here. 1stly, i Beat brent last year and am ranked No1 in NZ, i am on the world tour same as brent. Steve has a faster 100 time than him so there goes your explosivness theory. Steve is the only coach that i have ever employed and im not a dick to him, my personal best is better than jordans... i could keep going on about how wrong you are if you want?
*sigh* why is it that every four years after the olympics the freaks and fuckwits come out from their lair's and post all these derogative comments as if they themselves know about track or can run a 10 flat? its funny when pathetic tossers like yourself think theyre tough using the anonymity of the internet to vent their anger.
Next time you decide to talk shit, have the sack to back it up with results or your own videos.... goon.
#1 way to incur the flaming of internet youtube pseudoexperts..........do 1/4 squats (which there is absolutely nothing wrong with) hope decath is treating you well!
fast sprinting, among other things = compactness. Compactness = a heel to butt relationship in an efficient sprinters turnover. faster, Lighter and deeper squats characterize this heel to butt relationship. specificity is hell of a thing. Jumpscoach214 sums it up nicely however. Keep up the good work men.
true ! :) these squats are all good if you do em at pre-conditioning period. Although I dont like that i see you dont extend your feet as well. Might consider it so it would become a multyjoint exercise.
You don't understand. They are doing event-specific training. They are trying to develop power within the range of motion that is used during push-off when running. This is how all elite decathletes, sprinters, jumpers and even some distance runners do their squats.
ever notice how everyone who seems to think it is their job to tell other people how to lift never has any videos of their own? (not to mention any sort of reference to back up what they are saying)
oi you lose, go and read up about weight training. different exercises for different events. and seeing as though you dont bring ur legs to your chest when you run, a half squat would be more beneficial.
No im sorry that logic is completely idiotic, you're trying to train the muscle used during weight training not replicate the movement. If the muscle used is being stretched further it is having to work harder so the deeper you go the more the quad, hamstring and glutes are being worked. The only reason to do partial reps and in this case less than 1/6th of the movement is to overload the body to get it used to handling bigger weights. Olympic squats rule, end of.
LOL
mhyea 8 months ago
great video, all about the core.
paulo35961 11 months ago
1/4 squats are a useful exercise for some athletes depending on their sport and the entire program. The questionable things in the video are:
1) trainer/coach wearing lifting gloves
2) Jump squats on smith machine instead of with barbell (use a rack or jerk boxes for safety)
3) Lifting significant weight in running shoes instead of barefoot or in lifting shoes
grambo22 1 year ago
that was no squat
mmaarrkkoodd1990 1 year ago
go down more....
rikuatblue777 1 year ago
this is about priming the electrical system , motor unit recruitment and rate coding, it's classic track and field explosive training
leoesharkey 1 year ago
too slow
syngates000 2 years ago
Its foolish to criticize a single exercise being performed in one workout. Many Eastern European countries have used ultra-heavy 1/4 squats in their track and field programs for decades with tremendous success (look up Staffan Strand if you don't believe me). It doesn't mean they don't ALSO do full squats, plyometrics, and everything else in between. It's one exercise. Relax. I'm pretty sure these decathletes are better athletes than anyone posting critical remarks on this thread.
wsm2009 2 years ago 4
nirvana in the background xD nice
Mukla 2 years ago
I'm not even going to pretend to understand how that could be incorporated into a strength training program for athletics. It isn't impressive, its pathetic, stretch and increase your leg flexability, widen your feet and start doing a proper squat, to be changed up with a lighter but full range of motion narrow squat and definitly some front and reverse lunges. and make that power jump done with body weight, for a set time, rather than reps. That will help many times more than doing a 1/4 squat
MatthewHolt11 2 years ago
As a Physiotherapist, and a Exercise Science and Physiology masters, i could maybe make some general comments. As far as athletics, that particular exercise, while useful in some cases, will not help you, and if a coach has told you that it has, that is disgraceful.
MatthewHolt11 2 years ago
wow! wow! wow! this is some funny stuff haha does this guy even run and if he does his coach should be fired for letting him work out like this!
ForgivenChamp 2 years ago
wtf isthis???? you fucking idiots wight too much wight and that wat you are doing is stupid. need to do all set not that shit
ktm1002 2 years ago
this niggas a clown dats not even a squat fuckin strip da weight and do it right and maybe you'd grow
biggab204 2 years ago
R u guys that r anti-1/4 squat saying they r pointless, or less effective than a full squat? If they r effective, but just less effective than a full squat, then theres still sum benefit right? Wud u do a set of max weight full squat b4 goin to the track to do sum reps? These guys might b doin just that. In that case I wud rathr do low rep, hi-weight, 1/4 squats for some neural activation prior to sprint reps than tapping out the muscles and risking injury or poor quality on the track. Wudn't u?
nodrugsforme 3 years ago
As far as squatting as much as you can to sprint faster - I train with a guy roughly the same weight as me who can't get near my power-to-weight ratio, yet he can run a 20.7 in the 200m. Big squat - Big deal. You can't pick apart someones sprint program from one exercise you saw on YouTube.
nodrugsforme 3 years ago
quater is shit, too much weight distributed on the knees. i can easilt full olympic style squat then go out to the track and do some plyo. maybe not sprint 100% but anything else.
joku73 2 years ago
I'm sure these two are very fast runners, and genuinely wish them well in athletics, but sorry guys you wont get faster doing 1/8 squats. I'm not angry like some people are, but this clip is not impressive. I'm probably heavier then these 2 but at 90kg I squat 220 parallel. Partly because I'm an ex natural body-builder now going for decathlon, so I should be stronger. Lastly, I don't know what these guys weigh but if this is how low they go on 210 I'd hate to see what they lift on a full squat.
thall55 3 years ago
I wasnt going to write anything but seeing as you are so far wrong i thort i would put you straight
K2thC is not scott. this is scott here. 1stly, i Beat brent last year and am ranked No1 in NZ, i am on the world tour same as brent. Steve has a faster 100 time than him so there goes your explosivness theory. Steve is the only coach that i have ever employed and im not a dick to him, my personal best is better than jordans... i could keep going on about how wrong you are if you want?
Decaboiimpact 3 years ago
*sigh* why is it that every four years after the olympics the freaks and fuckwits come out from their lair's and post all these derogative comments as if they themselves know about track or can run a 10 flat? its funny when pathetic tossers like yourself think theyre tough using the anonymity of the internet to vent their anger.
Next time you decide to talk shit, have the sack to back it up with results or your own videos.... goon.
K2thC 3 years ago
Pretty strong comments... qualified to make them?
dfalealili 3 years ago
way to do a quarter squat
mbolanos1114 3 years ago
#1 way to incur the flaming of internet youtube pseudoexperts..........do 1/4 squats (which there is absolutely nothing wrong with) hope decath is treating you well!
jumpscoach214 3 years ago
even for shallow squats..pretty weak stuff.
but hey you guys are the big time pro decathletes so im not going to argue.
BrianC433 3 years ago
THAT DOESN"T COUNT YOU CANDY ASS!!!
The only thing that pisses me off in this world is improper lifting technique you uber noob!
Trickour 3 years ago
the best 1/4 squats i've ever seen, u guys talking the piss???
here's something to work on.....
range of motion
elko1978 4 years ago
Wow! My grandma can't go that low! Awesome guys! See you at Beijing!
shmkrchyk 4 years ago
fast sprinting, among other things = compactness. Compactness = a heel to butt relationship in an efficient sprinters turnover. faster, Lighter and deeper squats characterize this heel to butt relationship. specificity is hell of a thing. Jumpscoach214 sums it up nicely however. Keep up the good work men.
noondog80 4 years ago
Man! go all the way down!!!,lol
dylondog 4 years ago
true ! :) these squats are all good if you do em at pre-conditioning period. Although I dont like that i see you dont extend your feet as well. Might consider it so it would become a multyjoint exercise.
robendeca 4 years ago
nice half sqats guys
bigD2232 4 years ago
If the squats are going to be that shallow they have to be much more dynamic.
danp65 4 years ago
mabey they should try less weight and go down all the way
brett7i7c 4 years ago 9
Cant do ever thing at once.....maybe that would be a different exercise called a deep squat..
OOSSH 4 years ago
@OOSSH or...a full squat..aka an actual squat lol
wesisagisback 9 months ago
You don't understand. They are doing event-specific training. They are trying to develop power within the range of motion that is used during push-off when running. This is how all elite decathletes, sprinters, jumpers and even some distance runners do their squats.
JacktheDaniels 4 years ago 2
It's not that simple!Decathletes do shalow squats too but it seems that they are in period that they do need shalow squats!
Decathlitis 4 years ago
ever notice how everyone who seems to think it is their job to tell other people how to lift never has any videos of their own? (not to mention any sort of reference to back up what they are saying)
jumpscoach214 4 years ago 2
oi you lose, go and read up about weight training. different exercises for different events. and seeing as though you dont bring ur legs to your chest when you run, a half squat would be more beneficial.
K2thC 4 years ago
No im sorry that logic is completely idiotic, you're trying to train the muscle used during weight training not replicate the movement. If the muscle used is being stretched further it is having to work harder so the deeper you go the more the quad, hamstring and glutes are being worked. The only reason to do partial reps and in this case less than 1/6th of the movement is to overload the body to get it used to handling bigger weights. Olympic squats rule, end of.
Alhambra2c 3 years ago
@brett7i7c You wouldn't get to fuck with his booty if you did, though.
campbpar 1 year ago
@brett7i7c it doesn't serve any purpose to go down "all the way." in none of the events does it require you to squat that far
jacetrackster 1 year ago