The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Wednesday, May 27, 2015

Tools and Tricks to Help Your Squat Game

I'm by no means a master squatter. I have however made tremendous improvements over the past couple of years and continue to do so. 

In this post I'll cover a few things that have helped improved my squat and share some tools that I plan on implementing in the future to further my squat game.


More Frequent Squatting


The first thing that I did to improve my squat was simply to do it more often. At first it was once a week, then it moved to twice a week, and now I Squat 4 times a week.

Why this works is really simple. More Practice. More volume. More hypertrophy. However, I think doing the exact same type of movement over and over can lend itself to injury if your recovery is not in line, so that's why I began to implement variations.


Squat Variations


Although I squat 4 times a week, I do 3 different variations of that squat and cycle the rep ranges. This allows to work different weak points, target certain muscle groups,


Pause squats are a fantastic means to build up strength and stability at the bottom of the squat. I recommend for people to do these lighter and go a lot deeper than you'd normally go (ass to calves) and work on generating energy from that bottom neutral position.


Tools


Weight Lifting Shoes


Some people, myself included just don't naturally have the kind of ankle flexibility in order to do a full ass to grass squat without the aid of an elevated heel. Purchasing squat/weightlifting shoes allowed me to finally get into that deep squat position.


 

Weight Lifting Belt


Wearing a weight lifting belt has lots of benefits. It trains your breathing pattern so that you push out your belly against a belt, it allows you to handle more weight, and it creates a sense of sGreg Nuckols wrote about the benefits of wearing a belt.


 

Knee Sleeves


Knee sleeves add minimal amounts of weight to your total in terms of total, but they can certainly add a lot in terms of confidence and feeling safer, warming and lubricating your knee joints.


 

Knee Wraps 


Depending on the quality of the wrap and how tightly you wrap them, knee wraps can increase your overall total considerably. These are very uncomfortable to wear and require a bit of help to get them extra tight. However, they can help you overload your muscles and central nervous system by allowing you to do more weight. It's another tool in the tool box.



 

  

Wrist Wraps


If you're an avid low bar squatter, your wrists and arms bear a lot of the load and can wear you down. Sometimes the pain from this wrist strain can be severe enough to make people drop the weight. These wrist wraps can help quite a bit with that stability and add another piece to the puzzle.



Hip Circle


A lot of people have trouble teaching their hips to open up and allow for themselves to sink in the middle. Along with regular technique practice, a tool you can begin implementing is the Hip Circle created by Mark Bell.


 

Bands/Chains


A lot like with my bench press recommended tools, these two tools are perfect additions to your training for speed and dynamic work. It also can make training a lot of fun and help you not constantly test your CNS and work other weak points in your squat game.





That's all for now. Get that squat game up.


Until Next Time,

Lift Big, Sing Big, and Look Great Doing It

The Opera Bro

OperaBroTraining.com

1 comment:

  1. To me, squat game is quite hairy. However, I become privy to the game's players so that it reveals my weakness towards it. The game offers many advantages to the players, but they should make sure that they are using right materials like shoes, joint wraps, etc. Otherwise, they may get injuries or bruises. You cannot overlook its surfaces on which it is played. As you know surfaces define the standard of the games. So, the owners of the ground should focus on building its surface fit for the game's requirements. Hiring a specialist surface making contractor can meet this demand.
    Tennis court construction

    ReplyDelete