Conquer the King: 7 Tips to Supercharge Your Squat

by: Josh Bryant

Derek Thistlewaite, Under Josh’s Tutelage, Squatting 881 Raw in Route to ATWR Total

Squats are the undisputed king of strength training, just like the powerlifting meet kickoff. Crowned by lifters in the trenches and lab rats alike, squats help build that aesthetic physique. Those who downplay squats don’t know squat about training or hard work. Ready to take your squat to the next level? Here are 7 tips to boost your squat:

1.   Prioritize: This means structuring your lifestyle with proper nutrition, supplementation, adequate sleep, and a smart training schedule. If your top priority is to boost your squat, put your main squat workout on the day with the best conditions. If Wednesdays mean six hours of forced overtime with extra heavy labor, don’t squat that day. Treat your body like an iron monastery, not like a Waffle House at 2 a.m. after a moonshine bender. Plan smart, lift smart, attack and dominate.

2.   Alignment: It sounds elementary but it’s basic which means fundamental, but at almost every seminar I run—from the heart of Appalachia to the streets of Great Britain and the hustle of Mumbai—I’m floored by how many seasoned lifters don’t align properly under the bar. When you get under that squat bar, make sure your hands, torso, and feet are aligned evenly. Get it straight, lift it right.

3.   Minimize your Walkout: Don’t take the scenic route. Walk the weight out with as few steps as possible. The stronger you get, the more critical this becomes. No more than three steps are needed. The first step gets you out of the rack, the second sets your first foot, and the third places the opposite foot in the squat position. Save your energy for squatting the bar, not the walkout. Squat smart, not like you’re a chicken with its head cut off.

4.   Get Tight: Richard Simmons might tell you to breathe in and breathe out, which is fine if you’re sweating to the oldies. But if you squat like that, your ass is grass, and the barbell is the lawnmower. Big squatters take big breaths before squatting. Taking in and holding a big breath increases intra-abdominal and intrathoracic pressure. This keeps your spine stable and rigid, allowing your core to transfer force into the bar. In other words, you can lift more weight and do it safely. After you take your breath, tighten your core and brace your abs hard, then you’re ready to squat. Breathe between reps; losing tightness leaks power.

5.   More Sets, Fewer Reps: Our goal here is to build a big squat. Squatting isn’t just about brute strength; it’s a skill. We measure our strength in squats by the heaviest weight we can lift for one rep. So, instead of doing three sets of eight reps, do eight sets of three reps. This way, you get eight first reps instead of three. Because you’re doing fewer reps per set, you can generate more force with each rep. More first reps mean better skill enhancement. Train smart, lift heavy, and watch your squat skyrocket.

6.   Squat Explosively: We’ve talked a lot about Compensatory Acceleration Training before. Even with heavy weights that naturally move slowly, you should always aim to squat the bar with maximal speed intent. The same goes for lighter weights. Continuously performing sets with maximum force production, workout after workout, speeds up your strength gains. Squat with intent, unless your goal is to be weak and physically flaccid.

7.    Practice Perfect Technique: Practice doesn’t make perfect, perfect practice does. In the NBA, some players shoot over 90% from the free throw line, while others barely hit 70%. You’d think multi-million dollar contracts would motivate everyone to practice, but it’s clear who’s putting in the work. We’ve already discussed how squatting is a skill. Every rep and every set needs to be technical reinforcement. Old-time powerlifters would say for elite squatters, every inch of depth too high equates to an additional 40 pounds on the squat. So, a high-level squatter squatting just two inches high is forfeiting nearly 100 pounds of training effect. Each warm-up, rep, and set is a chance to become a technically better squatter. Take advantage of it. It’s like perfecting a great brisket—patience, precision, and practice make all the difference.

Want to increase your squat?  Execute one of Josh’s proven programs HERE