The squat is an exercise that I have never been the best at. When I was just starting out as a lifter I would avoid doing squats saying, “They are bad for my knees.” The truth was I just thought they sucked and they were hard.
When I went to college I was taught proper form and was given exercises to help my mobility. The knee pain thing was all because of my horrible form.
I still don’t squat as much as I would like to, but I don’t absolutely hate squats either. I have been working on getting my numbers up over the past few months. I have been focusing on three of my biggest weaknesses, and by doing so have increased my squat by 50 pounds over two months, not bad.
These areas of weaknesses don’t just apply to me, but are the three areas I see most lifters fail at when it comes to squatting.
Core Strength
The weakest point and the first place that muscle failure will occur is in the back. If you feel your legs shoot up but can’t keep your chest up, or feel yourself leaning too far forward, then there is a good chance that your weak point is in your core.
A strong core will keep you upright and enable you to lift with good form and eventually be able to lift higher weights.
Some Exercise Suggestions
Good Mornings- These are an old school power lifting exercise, when done with good form are a great ham, glute, and erector spinii exercise.
Reveres Hypers- These are also a great posterior chain exercise that also strengthen the lower back as well.
Barbell Bent Over Rows- You may not think bent over rows would be a core exercise but if you do it with good form and don’t make it an upright row then it is a great core and lower back exercise.
Planks- Good old planks will do wonders for your core, teaching you to resist flexion and extension.
Posterior Chain Strength
If you have been following me for any amount of time you know that I love the glute, butt, ass, whatever you want to call it. A weak pair of glutes and hamstrings could be holding you back from having a big squat.
The squat is not and should not be all quads. If yours is, then you need to learn to sit back more and engage your glutes, hamstrings, and adductors. Once you get this down, start hammering your backside. This will give you added hip stability plus a nice pop coming out of the hole (the bottom position).
Exercise Suggestions
Glute Ham Raise (GHR)- Quickly becoming one of my favorite exercises. The GHR is a great exercise for the glutes and hamstrings.
Glute Bridge- This is my favorite exercise for the glutes just due to the fact I can lift a lot and I am good at them. All that aside, glute bridges will really strengthen the butt.
RDLs- Another great hamstring and glute exercise, and also great for strengthening the core as well.
Deadlifts- Oh deadlifts how I love/ hate you so much. If done correctly they are an awesome posterior chain exercise.
Bar Speed
The old saying, “If you train slow, you will be slow.” Well, it’s true. And this has been my biggest weakness for so may years. The speed at which you can move the bar directly relates to how much weight you will be able to lift.
This is why I am always telling clients to control the weight down and explode coming up. If you’re not moving the weight at a constant speed, you may need to start putting some speed work into your programs.
How Speed Work… Works
On the days you don’t squat, do speed squats. These are done at a percentage of your 1 rep max, in the range of 50% to 65% of your 1RM. For example if your 1RM squat is 100 pounds* then your speed squats would be done between 50 and 65 pounds, for set between 6-10 and reps for 1-3.
What you want to focus on is moving the bar fast and keeping good form.
*I know that’s a low number but it’s easy to use, and no, this is not what I squat I am slightly higher then this.
Closing
If squatting more is a goal of yours and you are at a sticking point. Then see if one of these areas of weakness applies to you. There is a good chance you need work in all three of these areas.
I challenge you for the next 6 weeks to hit theses areas. And I guarantee that your squat numbers will go up.
Adios Amigos
Josh Williams
