How To Increase Your Squat

Our top tips to help you add lb’s to your squat.

For those who feel like they’ve finally mastered their squat, the next challenge is to start increasing your strength on it. Whether your goal is to simply become stronger, lean out or build your legs/booty…a big squat can be key. Here we discuss two topics that will really help you build up your squat using some simple but effective drills.

Build Confidence.

The most common issue for those that aren’t powerlifters, is that they fear holding more weight on their back than they’re used to. The fear of crumbling under the weight, your body not supporting it or simply failing the lift will leave most to never add more weight or simply stick in their comfort zone. Here’s two useful tips to build that confidence and you don’t even have to squat!

1. Perform rack holds/stand ups:
   If you squat high bar, (the bar placed on top of your traps), try front squat rack holds with 110% of your 1 rep max (heaviest you can squat for 1 rep) for 8–10 seconds then re-rack the bar. If you squat with a low bar position (we cover this later) then simply set yourself up with the same position on your back, then stand up, lifting the bar off the rack, again with 110% of your 1 rep max and hold for 8–10 seconds. Do a few sets of these building up no heavier than 110%/115%/ 120% of your 1 rep max weight.
2. Walk out:
   Similar to above, however this time don’t go any heavier than 110% of your 1 rep max, walking out as if you’re going to squat…set yourself up (tight abs, hips tucked under and a strong back)…8–10 seconds then walk back and rack the bar.

Both of these techniques above will teach your body to handle more weight, but also help build your confidence in holding more weight. Remember to build up to these heavier loads with a good few sets, don’t just jump straight. Use a spotter the first few times if you need it and you can also set the safety bars high as extra security.

Assess The Weak Position Of Your Squat.

Another common issue with squats is that people will hit a sticking point in their squat (an area where you slow down during the exercise). Some may struggle from the bottom position, while others struggle to lock out properly at the top. Here’s two exercise to help you hit either one:

1. Top range partials:
   Set the safety bars 1/3 of the distance height of your normal squat. Go a little heavier than usual and only squat down as far as these safety bars, helping you increase your squat at the top of the movement only.
2. Bottoms up:
   Use a squat variation here known as Anderson Squats. Set your safety bars to the bottom portion of your squat, start underneath it tightening up your posture and core before you lift, then simply stand up with the weight and back down. Reset at the bottom of each rep and go again. This will help your strength in ‘the hole’ (bottom portion of your lift).

Form Check List.

1. Putting the bar lower on your upper-back (low bar position) allows you to squat more weight as you incorporate more of your back.
2. Sit back! Too much forward lean will have your heels raising and your body off-balance. Sitting back will also help incorporate two huge muscle groups…your glutes and hamstrings.
3. Squat with a wider stance to incorporate bigger muscle groups that can handle more weight.
4. Push your knees outwards. This is safer for your knees, safer for your back and pushing your knees out will prevent your lower back rounding.
5. Practice makes perfection…be consistent and squat more often to get better at it!

Here’s an awesome plan from the app you can incorporate these tips into in order to maximise your results.

Take me to the ‘4 Week Leg Destruction’.