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Overload Squat - Squat with knee wraps

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  • Overload Squat - Squat with knee wraps

    Hi,

    I've just started on Strength 1 template. It calls for Overload Squats. I don't have extra equipment. I searched the forum and found beltless squats with knee wraps is recommended.

    My understanding is: an "overload" lift aims to create a non-linear loading, so the lift is easier when it's at its sticky point and, in turn, is "overloaded" at the easy end. That's what the knee wraps do.

    My question is: why beltless? From my experience, the assistance from the belt is also non-linear. It is more prominent when I'm in the hole. To maximise the overloading, shouldn't we do the squats with belt then?

    Is it because we also need to take fatigue management into account and it is a compromise?

  • #2
    I'm not sure what you mean by non-linear loading. If you're talking about a strength-curve, all human movement is non-linear in that respect.

    Belts help improve velocity at a given load and reduces the moments creating the center of pressure.

    The goal for the overload lift is to be ~10-20% heavier than the comp version (or what the comp lift performance would be on that day). Using both wraps and a belt might put this significantly higher.
    Barbell Medicine "With you from bench to bedside"
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    • #3
      would you use the same amount of plate weight as your comp day, then add chains to create the overload?

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      • #4
        Originally posted by Cole View Post
        would you use the same amount of plate weight as your comp day, then add chains to create the overload?
        I don't think you can do this.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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        • #5
          no, prob not. so the total weight of the plates + chains should be more than your comp day lift though?

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          • #6
            Originally posted by Cole View Post
            no, prob not. so the total weight of the plates + chains should be more than your comp day lift though?
            Not necessarily if your comp squat performance would be lower on the day you're squatting with chains than the day you actually performed it.
            Barbell Medicine "With you from bench to bedside"
            ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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            • #7
              makes sense. thank you.

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