Partial Squats: An Overlooked Exercise to Build Power

As all of us can verify, there are dozens of exercises we could do, but we only have the time and energy to do a select few.

The goal is to get the most bang for the buck on our work.

The partial squat is an exercise that can be done once a year in an 8-week cycle that can have a significant impact on your squat strength throughout the year.

You can also do it twice a year in a 4-week cycle if that better suits your needs.

In any event, doing partials can be a big help in building your power in the full squat.

 

Power Cage ONLY!!!!

Doing heavy partials should ALWAYS be done in a power cage with the safety bars set just below your maximum intended depth so that you can always get out from under a big weight safely and easily.

The value of the partial squat is that it builds your ability to hoist a much heavier weight than you could think of using in a full squat.

Partials are a close relative of the big weights you would use in static contractions. In short, they will build strength in the full range of motion for the squat.

In simple language, if you do heavy partials your regular weight in the full squat will feel much lighter.

But.safety first. Set the safety bars at a position that will be just below the depth you intend to go.

You can also use the safety bars to touch and go on this lift.

 

Energy Conservation

Getting the most return on your investment of time and energy with partials means you do a few sets with no more than two reps.

Maximize the ROI through tight focus on what you are doing.

In other words, no wasted motion.

 

Partials

I recommend that you begin with squats using at least 100 pounds more than you use in a full squat.

You can go higher if you are able to do the movement properly.

One of the most important parts of the movement is the walk out with the loaded bar on your back as if you were going to do a regular squat.

With the safety bars set so that you cant accidentally descend more than a couple of inches, put the fully loaded bar on your back and stand erect.

When the weight is stable, take a couple of steps back from the j-cups and set up as if you were going to do a full squat.

Descend by pushing your hips back as you would in a regular squat.

You will only descend a few inches until the bar touches the safety bars. Then stand erect.

I recommend that you do no more than 2-3 sets of 1-2 reps.

The second set of partial squats will be done with the safety bars set about 4-6 inches below your first setting. This position will depend on the adjustment you can make on the power rack you are using.

For the deeper set of partials, I recommend one or two sets of 1-2 reps.

When you can do 2 reps at a given position, increase the weight.

 

Benefits

Doing walkouts with a much heavier bar than you can squat will make your regular squat seem lighter by comparison. This will be because you have adapted to the heavier weight (aka. stronger).

Your walkout practice will also mean it will be easier for you to set up quickly for your regular squat.

 

Coda

IMHO practicing partials in this manner a couple of short cycles during the year will increase your overall body strength and also give you more skill in the set up when you first come out of the rack.

As Mr. Gravity never takes a day off, we need whatever edge we can use.

Lift Big!

Richard