Powerlifting
101:
How to Improve Your
Squat
How can I improve my squat? I
hear this question frequently at the gym from aspiring powerlifters and
rightfully so. It’s an excellent question. Let me answer this as directly as I
know how. If you want to improve your Squat….you need to squat! (For
that matter if you want to improve your Deadlift you need to squat. But that is
another subject for another time.)
Not to be redundant, but
squatting and more squatting is the answer if you want to build a powerful squat.
I know this seems simplistic but it’s the truth. There is no exercise that can
duplicate the strengthening effect on the complete posterior chain
(particularly regarding hip extension) more than the squat. This fact I think
would be undisputed by most accomplished squatters and strength coaches. You
wouldn’t know it by watching lifters train. More often than not I see
powerlifters spending an excessive amount of time doing other exercises that
they think will improve their squat numbers. In my opinion your squat potential
will never be realized by doing leg presses, hack squats, leg curls, leg
extensions etc.
In most cases, barbell
exercises are far more effective than machines.
Here are two reasons why
machines are not the answer.
- When using machines all movement is restricted
by the machine design.
- Muscles are isolated and forced to function
separately.
There are many more
convoluted reasons including balance issues why machines are not beneficial but
these two are enough for now.
It is not uncommon to see
lifters improve certain muscle groups while failing to improve others because
they train on machines. Obviously this can become problematic for powerlifters
when trying to develop an all inclusive full body movement such as the squat.
Barbell exercises such as
the back squat allow all body parts to work in unison in natural movement
patterns. This can not be duplicated
by using a machine.
Powerlifting 101 articles are focused on primary
fundamentals of powerlifting and are designed to help novice lifters. For more
Powerlifting 101 articles visit www.functionalstrengthsystems.com
Please contact us with your comments and/or
questions.
Keith
Payne CPT, YFS
Functional Strength Systems and the contributors to FSS's
website are not engaged in rendering medical advice, and the contents of FSS's
website are not intended to take the place of such advice. Please consult a
physician or physical therapist before using any of the information, advice or
any of the services on our website. This includes all resources on this
website.
FSS's website and its contents are made available without
warranties or guarantees of any kind. FSS disclaims any liability for injury or
damage resulting from the use of the FSS website or any information, advice,
services, or other resources that may be mentioned or made accessible through
our website or by our instructors, trainers or representatives of FSS. FSS
further disclaims any liability for injury or damage personal or otherwise
resulting from the actions or advice of the instructors certified by FSS in the
performance of their duties.
