If you are...
- Squatting heavy 4+ times per week
- Constantly changing squat programs
- Making little to no progress
- Suffering from hip or knee pain in squatting
Then READ ON because this article is for you.
Below are 5 critical exercises when programmed properly into a well structured weekly periodised program you will:
- Develop a more upright squatting technique
- Build strength evenly in the quads and posterior muscles
- Easily put 10kg on your squat
There is however...
A sweet science to putting it all together. We do this tactfully at Creature but make sure if you're doing it yourself to do it right! Make sure you watch the video after you read the exercises.
1. Tempo Squats
Developing strength through a full range of motion is critical to confidence and overall strength. Controlling a heavy weight in weak positions quickly removes the areas which often hold people back.
2. Cyclist Squats
This position overloads the quads to help develop more upright squatting strength. If you often fold over under squats this can be due to underdeveloped quads and overdeveloped hamstrings and glutes.
3. Box Squats
By limiting your range of motion and taking a wider stance you can expose two things. Firstly a wider squat will hit different muscle groups which may be under developed. Second and most important with a limited range you can overload the movement.
Overload allows for the body to produce an exponentially higher amount of force than it usually would be able to handle.
This means getting stronger faster.
4. Rear foot elevated Split Squats
Any complete program has unilateral lower body strength training. The RFESS gives you the most bang for your buck by challenging balance, strength and muscle endurance. If you've got 'weak glutes you need this exercise.
5. Squat less, rest hard
In order to adapt and be anabolic (build muscle and strength) we need to be resting. This mean sleeping between the hours of 10pm-2am and getting in a minimum of five 90 min sleep cycles.
Reducing stress through meditation and walking also is a big part of recovery which can lead to bigger gains realised under the bar.
Watch the video to see demonstrations of each movement.
Want to see more ways to get strong and improve performance?
Check out our PERFORMANCE LIBRARY