Originally Posted by Dean Saunders
I have been reading about starting the bench press from the bottom (Brooks Kubik) and squatting from the bottom (Bud Jeffries) and I have been experimenting with bench press in a power rack occasionally (because I personally don't like benching) and starting the lift from the bottom position. Apart from some difficulty in getting my shoulders in the right position before pushing, I haven't really had any problems. I was just wondering if anyone else has tried bottom position bench or squats in their training and how it worked out for them.
The main reason for benching this way for me is simply safety, because I train at home and at irregular times
Although I don't really start at the bottom position, I always pause for at least a second everytime I squat (front or back).
In my experience, this method has greatly helped me reinforce good position habits. It teaches me to get in the proper position at the bottom before ascending. Regular bouncy squats will not teach you this.
It is the same type of benefit with segment cleans and segment snatches. It teaches you position.
Doing this in a dead, bottom position from a power rack will not
provide the same motor habits because you really will not be in the same position as you would when you come from the top and go down. Not to mention you are supposed to be tensed the entire time, unlike the pin squat, where you are actually relaxed at the bottom.