I’m obsessed with the back squat exercise.There’s something about this movement that makes me want more. Maybe it’s because the back squat was one of the first movements I’ve done in the weight room. I squatted before I ever benched or deadlifted. The joy I feel for an improved back squat surpasses that of any other lift.
The back squats is an awesome movement that hits nearly every muscle in your body and has a positive effect on testosterone and HGH production. It’s also an empowering movement because you’re overcoming the force of gravity to move something that’s meant to keep you down.
My current one rep max is 355 lbs but I’m determined to increase it. I’m using the high bar method for my back squat which means putting the bar on top of my traps. I’ve been told switching to the low bar stance will help me move more weight but I’m determined to see how far I can get with the high bar method.
Even though there’s many exercises that will help you boost your squat, the best way to improve your squat is to squat. Depending on your fitness needs, you can modify lifts in your favor.
Plan of Attack:
One of the best ways to get better at something is to attack your weaknesses and see how it can become a strength. With the back squat, two things I have to work on is bar speed and just getting out of the hole ( the bottom position of the squat). I’m using two squatting methods to attack these weak points.
Bar Speed: To improve my speed in the squat movement, I’ve been using Compensatory Acceleration Training (CAT) squats. This method involves setting up the barbell at 55-60% of your one rep max. In this method, the lowering portion of the squat is done in a controlled manner. The concentric/ rising part of the squat is done as explosively as possible. Imagine yourself as a rocket being launched when rising in the squat.By trying to move as explosively as possible, you’re teaching your body to contract/ activate your muscle fibers quickly. The faster your muscle fibers activate, the more explosive your movement will be. Increasing my squat speed means I feel less strain in the movement.
Getting out of The Hole: The hardest part of the squat is the bottom position. If you can increase improve your ability to get past the bottom of your squat, the easier the lift will be. In order to get more comfortable at the bottom of the squat, I’ll be doing a lot of pause squats. Pause squats also teach you how to brace your core through out the lift. It also forces you to rely on pure strength rather than momentum. Paused squats have helped me in the past so I’m confident it’ll help me again.
To Be Continued….