Plyometrics is the key to increasing power out of the hole. Plyometric are the only movement that trains the stretch reflex. Research shows that the stretch reflex can increase power output up to 18%.

Josh Bryant, who post on this board, has noted how plyometric have improved his lifts. [http://www.joshstrength.com/test/plyometrics2.htm]

"Squatting: To Be Explosive*Train Explosive" [http://www.strengthcats.com/KCsquattingarticle.htm] and "Plyometric Bench Press Training for More Strength and Power" [http://www.strengthcats.com/plyobenchpress.htm] are articles that address this as well.

Kenny Croxdale

--Previous Message--
: What are some good speed traing
: excercises to improve firering out
: of the hole during the squat?
: Same question goes for the bench?
: And, I heard that powercleans are
: great for improving the deadlift.
: Funny, my son video taped me this
: weekend doing the three big lifts,
: and I did not look explosive at all.
: I remember seeing alot of the
: lifters just expoding through the
: sticking point.
: