6 sure ways to improve your squats

Author: Olha Frolova - fitness enthusiast.
2017-05-23

Squatting is hard and amazing. Since the benefits of this exercise could be the topic of a separate article (or rather, a book or multi-volume series), let's skip the advertising and focus simply on how to "squat more".

1. We perform most effectively during our first sets. To truly make the squat "click," it needs to be placed at the beginning of the workout.

2. Don't waste energy on a lengthy warm-up. Ideally, do several warm-up sets with gradually increasing weight and decreasing repetitions. Observations show that after such a warm-up, the working weight feels lighter. If muscle discomfort persists, the best time for stretching (ideally, massage) is after the workout, not before.

3. Focus and physical coherence are the keys to success. Heavy compound exercises are remarkable in that every inch of your body potentially generates energy. At the same time, even the slightest break in the kinetic chain can cost us a couple of repetitions.

What contributes to mental focus?

• “Proper” music (or complete silence);
• Deep diaphragmatic breathing. You can breathe between repetitions and on the way down. But don’t start exhaling on the way up until you reach the lockout (the final phase of the movement). One inhale-exhale equals one repetition. It's better to catch your breath properly after finishing the set, not between repetitions.
• A willful "entering the zone" just before the set, including visualizing the successful completion of the target number of squats.
• A gaze directed to the floor (1-2 meters in front of you), with a neutral neck (the head is not lowered and not tilted back).

What enhances physical coherence?

• Aggressive unracking of the bar from the rack;
• The barbell pressed firmly into the traps, without using soft pads. Hands as close together as possible, elbows as low as possible. It's helpful to visualize as if you are trying to break the barbell over your back, but only not during the concentric phase of the movement, i.e., not during the lift.
• A weightlifting belt, knee sleeves, sturdy shoes. All these serve as good tactile reminders to maintain overall tension.

4. The biggest “pain in the ass” for most squatters is passing the point just above parallel, where most people slow down and get stuck during the ascent. Often, even if you manage to push through to lockout, the torso leans too far forward, putting you in the “good morning” position. This is a harmful, dangerous habit, and in this case, you need to work on the opposite pattern. As soon as it gets tough, aggressively push your hips forward, trying to straighten your back. Also, aim for the angle at the knee joint to match the angle at the hip joint at any point in the movement, allowing them to extend simultaneously and evenly. This is especially important for women, as uneven straightening, besides being potentially injurious, shifts the focus from the glutes to the back and quadriceps.

5. Squatting deep makes it easier to overcome the tricky point than squatting only to parallel. To pass it with maximum acceleration, you can try the following: In the negative phase of the squat, that is, when you are descending, slightly reduce control and speed up below parallel. In this way, the extensors act like a spring, and the muscular elastic reflex helps bounce you back. This is safe in a moderate-rep regime, but it’s unlikely to test this approach with your 1RM.

6. Not everyone is built to squat, and even fewer can squat heavy and deep. Different barbell and foot placements don't fundamentally affect muscle activation, but they arise because the proportions of the skeleton and muscle attachment points vary among us, leading to differences in techniques that ensure optimal balance and mobility. It makes sense to explore all existing options and settle on the one that personally allows you to squat more.

All the aforementioned methods relate to “honest” techniques, as increasing your working weight is not a problem in principle. Many people squat with insane weights in partial range of motion or on the Smith machine. But this way, precious joules are lost, and by shortchanging our muscles in load, we shortchange ourselves in real progress.