PDA

View Full Version : The "B" squat....


Garrett Smith
02-08-2007, 04:05 PM
This is a thread started as an offshoot of my hello thread...

http://www.performancemenu.com/forum/showthread.php?t=486

It is regarding the "B" squat:

http://home.comcast.net/~joandbryce/bsquat.html

I personally love this exercise and find it both highly functional as well as ignored (dude, I can't lift as much) by the lifting public--even the people who know about it.

I always sub it into my back squat workouts 1:1 with "A" back squats (ie. normal back squats). This takes 3 sets to complete a round (1 normal, B right, B left). So, in my 5x5 back squat WOD the other day, I decided to do 6x5 to get everything in nicely.

I've found that the B squat is more natural and thus new squatters tend to take to it much more quickly in terms of depth and comfort.

I tried the stance with BB deadlifts (bar in front of the heel-down foot, not between the legs), didn't like it at all. It works great with KB deadlifts (since you can place the KB in the middle of the stance). Many people naturally pick up KBs like this, in my observations.

People in the OL forum here may be interested in this article on overhead lifting with the B-squat, something I'm yet to try (looking forward to it as of now):
http://home.comcast.net/~joandbryce/ohbsq.pdf

And the belted B-squat (low budget gyms rejoice!):
http://home.comcast.net/~joandbryce/bbsq.pdf

I also am going to try this stance with front squats.

My personal belief is that between the change in the COM of the lifter/weight, along with increasing mobility & proprioception from the heel lifting off the floor, this allows for more ROM and the more natural feel.

My rear heel lifts off the ground, the ball of the rear foot is still firmly planted. I focus on driving through the heel of the front foot.

Enjoy!

Dr. G

Robert Allison
02-08-2007, 05:42 PM
Garrett,

Interesting info on the B squat... I noticed that article on Bryce's site before, but had never tried them out.

In the other thread, you mentioned the manta ray. What has your experience been using that? I have been thinking about picking one up and was curious to hear some other perspectives.

Steve Shafley
02-08-2007, 07:30 PM
The Manta Ray really doesn't work well for me. I've tried it on several occasions, as the old weight room I trained in had one.

I like doing bodyweight b-squatting. I've actually alternated bodyweight squats in a conditioning routine the way Garrett has suggested. I really, really get the VMO pumped full of blood that way, for some reason.

Jonas Lind
02-09-2007, 06:24 AM
Will try them out today.

Scotty Hagnas
02-09-2007, 12:08 PM
I like the "B" squat and have used it and variations for a while now. I particularly like hang squat cleans done in the "B" stance.

Scotty Hagnas
CrossFit Portland

Robert Allison
02-09-2007, 02:59 PM
Steve,

I'm curious... was there anything in particular you didn't like about the manta ray?

Dave Van Skike
02-09-2007, 03:36 PM
Steve,

I'm curious... was there anything in particular you didn't like about the manta ray?

Not Steve but I'll tell you what I think sucks about the manta ray. (MR)

Unstable.

Limited contact point for bar. Low bar position with chedy up elbows tight forward gives a nice wide contact patch for teh bar, and good tension forward to hold it in place, high bar or low bar positon. MR creatres nice tiny fulcrum for the bar to pivot on mid back....dumb. less stable than wrapping atowel on the bar or some other nonsense.

Geometry,

When I pinch my shoudler blade back my scapulae runs into the pointy bits of MR. Ouch.

Postion too high,

The MR is molded to the geometry of some random person's upper trap. Forces one to carry the bar too high for some people. If I want to do a high bar squat, I'll just move the bar up higher. If I want to do a lower bar position, I'll just move it lower. If my mistress has given me too many too many lashes and cannot comfortabley carry the bar on my flayed back, I'll do front squats.

Steve Shafley
02-09-2007, 04:27 PM
Basically what Dave said.

Doesn't fit me well. Uncomfortable.

Jesse Woody
02-09-2007, 04:38 PM
I third that opinion. The gym I used to work in had them, and when I first started doing squats, they fit me perfectly and were quite nice. Luckily my program worked well enough that I outgrew the contraption, and like previously mentioned it wasn't secure at all.

Ron Nelson
02-09-2007, 04:41 PM
Any problems with that back heel coming up? I get some soreness in the heel area if I allow the heel to come up when squatting, so I wonder.

By the way, isn't Bryce the one who does the "Visalia Get Up?"

They crazy in the central valley. I got me some family whut lives there.

Jeremy Jones
02-16-2007, 04:36 PM
Soreness in the heel could be plantar fascia strain. I got plantar fasciitis pretty bad doing sprint repeats. Took months to heal.

You might need to gain some calf flexibility for the B squat.


If the soreness persists, I found that freezing a water bottle, then putting it on a towel on the floor and rolling the arch of my foot and heel on it helped a lot.

Garrett Smith
11-12-2007, 11:52 AM
New page for Bryce's article on the "B" Squat:

http://ironsports.tv/bsquat.html

His other article are good too.

Tom Rawls
11-12-2007, 07:37 PM
Would the B squat be particularly useful if one receives the bar for snatchs and cleans in a split?

Garrett Smith
11-13-2007, 04:59 AM
Tom,
There are further articles on the ironsports.tv page specifically about utilizing the B squat in the OLs.

Also, someone posted a video of an elite US OLer who appeared to catch his jerks in something very much like a B squat (it was a black guy if anyone remembers who this was).

David Aguasca
11-13-2007, 07:14 AM
garrett, here he is, at 4:10:

http://www.youtube.com/watch?v=ZuVWzzZHFMc

couldn't find his name, though

John Alston
11-13-2007, 11:14 AM
Without being able to check that youtube I'll guess you're talking about Kendrick Ferris, who C&J 200 with that, I think an American record in the 85 weight class.

I wonder if this squat position has other applications to oly lifting. Could one catch heavy cleans or snatches this way? Anyone see this?

Garrett Smith
11-13-2007, 03:32 PM
John,
Bryce may cover some of your questions in some other articles of his:
http://ironsports.tv/ohbsq.pdf
http://ironsports.tv/afewgoodlifts.pdf

Other than Kendrick Ferris (I believe that is who I was referring to), I don't know of anyone doing heavy OL with a B style.