1. Head Up & Eyes

Looking up will keep your head up during the entire squat and allow you to keep your extension and arch keeping the weight centrally balanced. When you keep the natural arch in your back it allows the weight to be centrally balanced and will prevent you from falling forwards and putting more load onto your quads. If you're using a low bar style technique keeping your head and eyes up will help distribute the load more onto your hamstrings. By doing this you will lift heavier, better and share the burden of the load between your hamstrings, glutes and quads more effectively.

2. Tight Bar

Getting good bar tightness is a massive thing overlooked by personal trainers, coaches and gym goers. Pull the bar tight into your back and don't allow the bar to become loose until you have finished set. This will create tension throughout your entire body and will allow more muscles to become activated. Keeping the bar tight will also help you to stay tight and stable throughout the squat.

3. Get Your Chest up

The tendency is often to raise the hips and let the chest come too far forward when going down into a squat. Losing the arch puts more load onto the quads. By keeping your chest up and out you'll keep a better extension and arch. Keeping the chest up will allow you to drive up and out of the whole better.

4. Get Your Elbows Forward

Ensuring your elbows are pushed forward creates the same benefits as keeping your chest and head up. It allows you to maintain your arch and drive through the entire squat. If you drive the elbows forward you automatically bring your chest up and out. Letting your elbows come back has the reverse effect.

5. Tight Abs

Keeping your abs tight during the squat will work wonders, especially when performing your heavy reps. Take a deep breath in and push your stomach out. This will create a more stable base by keeping you tight and solid throughout the squat. A belt will enhance it even more, but isn't necessary to benefit from this technique. Just because a belt helps with this technique doesn't mean you should wear it at every squatting session and for every exercise you perform. I never use a belt unless I'm doing very heavy singles and doubles or coming close to a competition and want to get used to wearing it.

6. Pushing Your Knees Out

This is a very basic technique of the squat, but I see it ignored all the time. Keep your knees pushed out when coming down into and coming up out of the squat. Allowing your knees to cave inwards at any time will result in losing drive and power.

7. Feet position

You can choose many different feet positions to squat with. The wider you go, the more hamstrings / hip muscles will be contracted. The closer your feet, the more quad dominant the movement becomes. Either way you want to push out on the outside of your feet/shoes. This will activate more hip muscles and give you something to drive against and prevent your knees from caving inwards.

Next time you squat try including some of these tips if you aren't doing them already. When you become comfortable with one, add another until you're incorporating all of them.

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Tags: Squat

by Michael Boyle – 5/02/2012

When people used to ask me to explain the difference between a squat and a deadlift, I'd always give a simple, straightforward answer: In the deadlift, the weight is in your hands.

To me, that was the easiest way to distinguish between squats and deadlifts. With squats, the bar is on the shoulders, either front or back; in the deadlift you have the weight in your hands.

So with that definition in mind, this is a deadlift:

And this is a squat:

Funny, they look an awful lot alike, don't they?

I can hear the arguments brewing already. "In the first video she bends forward slightly at the hips." So we're splitting hairs then? Bottom line, the movements are very similar. So, if my definition is correct and a deadlift is defined by a weight in the hands, what is this?

Is that a suitcase one-leg deadlift?

Readers will say, "Of course not, that's a rear-foot elevated split squat," or if you like silly names, a "Bulgarian lunge." But isn't the weight in the hands? True, but the argument will be that it's still a squat because the torso is more erect.

Now things start to get complicated. In a goblet squat, the weight is in your hands but above the waist. It's a squat.

In the kettlebell sumo deadlift shown earlier, the weight is in the hands but you can clearly make the pattern into a knee dominant one. So is it really a squat?

Is the exercise below a trap bar deadlift or a trap bar squat?

Does it depend on how you do it? If you use a squat pattern with a trap bar deadlift, does it become a trap bar squat?

Here's a new one: Perhaps it's a deadlift if you pick the weight up from the ground and then lower it back to the ground?

That might've been my new definition, until I read Dan John and Pavel Tsatsouline's Easy Strength. Pavel and Dan make the distinction of a deadlift having "deep hip movement with minimal knee bend," and squats having "deep movement of the knees and hips."

In other words, a hip dominant movement is a deadlift, and a knee dominant movement is a squat. An example of a hip dominant exercise that jives with Dan and Pavel's "deep hip movement with minimal knee bend" would be the kettlebell swing (shown below).

Another would be the inappropriately named still-leg deadlift (shown below). I prefer the term 'modified straight-leg deadlift' – and don't call it Romanian; we did these long before the Eastern European guys renamed it.

With the popularity of swings and the emergence of the trap bar, the landscape has changed. In fact, this year I'm strongly considering changing the name of our 'trap bar deadlift' to 'trap bar squat.' Truth is, the way we teach the lift is more like a squat than a deadlift.

On the other hand, our one-leg straight leg deadlift is definitely a deadlift (see the video below). Lots of hip flexion with minimal knee flexion.

Let's look at some other lifts and see how they stack up against Dan and Pavel's definition.

1. Sumo Deadlift. Anterior chain? Maybe. Posterior chain? Maybe. Adductor target? Definitely.

But is this a deadlift? When I was a powerlifter this was the deadlift – for squatters. I was a sumo style deadlifter because my legs were much stronger than my back. If you're a wide-stance squatter and more anterior chain dominant, you'll probably pull more in the sumo deadlift than the conventional deadlift.

Basically, you squatted your deadlift while holding the bar in your hands. If we think 'knee dominant' or 'hip dominant,' we have to vote for knee.

In Functional Training for Sports I called these hybrids – exercises that didn't fit simply into knee or hip dominant categories.

The unloaded version of this would be a sumo squat. Add a kettlebell and you have a sumo deadlift. Move the load up to goblet position and we have a goblet squat. Confused? I hope so. The point is that things are never as clear as we think.

2. Trap Bar. It looks like a squat, except the weight is in your hands. Some might say this is clearly a deadlift as the weight is in the hands at waist level, but look at the pattern. It's much more squat than deadlift , at least the way most people do it.

3. Suitcase Style Rear Foot Elevated Split Squat. Is this a deadlift? I don't think so, but when I look at my old rules, it certainly seems like one.

Really, who cares? It's all just semantics. If we're in a powerlifting meet, the deadlift will always be the lift where you pick the weight up off the floor.

However, in gyms and sports performance programs the menu has changed. If it's 'hip hinge with minimal knee movement,' then call it a deadlift. If it's 'shared knee and hip movement,' mark it a squat.

It's funny how much we learn after we know it all.

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This site may not function properly in the version of Internet Explorer you are using. Please upgrade to the latest version. Or download the latest version of Firefox or Chrome. by Tim Henriques – 12/05/2011

If your goal is to be strong, you're going to have to spend time under the bar. Benches are cool and deadlifts are studly, but there's something special about squats. They're arguably the hardest, and I'm not ashamed to say, the scariest of the big three lifts.

But the experts are divided. Many love squats, seeing them as a cure-all for almost any physique or performance woe, while others say squats are overrated and lead to sore knees, bad backs, and waists as wide as barn doors.

I'm not hear to tell you who's right – although you're likely a pencil-necked geek if you believe the latter – but I will say this with absolute certainty: to get good at squats, you have to squat.

Sure you can get "strong" legs on the leg press or pushing the Prowler, but to demonstrate prowess in the barbell squat, you better spend some time doing just that. Otherwise, anything more than 400 pounds on your back will staple you to the platform no matter how many fat guys you can load on the leg press.

This routine is designed to increase your 1RM in the squat, and likely the deadlift as well. It's a two day-a-week routine. Each day should be spaced 2-4 days apart.

Anyone with a passing familiarity with weight training programming will notice this set up is somewhat similar to a Westside lower body program. Certainly, I'm not claiming to have invented this method – I'm just presenting a plan that's easy to follow and delivers results.

My team followed this to prepare for our last meet and average squat gains were 20-40 pounds in 12 weeks. One guy relatively new to squatting put 70 pounds on his max!

This routine is designed for the raw lifter (one not using a squat suit or knee wraps) at an intermediate to advanced level. The squatting form suggested can vary with the individual but is generally aligned with what's in Starting Strength by Mark Rippetoe.

This is a 12-week routine, consisting of four different three-week long phases.There's one technique day per week, sometimes called a speed day, light day, or dynamic effort (DE) day.There's one heavy day per week, sometimes called a strength day, maximal effort (ME) day, or a bring-your-balls to the gym day.All squats should be performed explosively if possible.If necessary, an intermediate single can be performed after your main sets, before the high percentage set (i.e. 50% 12x2, 65%x1, 80%x1).No warm-up sets are included in this program. Warm-up as needed for all exercises.
Back squat to below parallel. The percentage is based off the 1RM. High percentage set 80% x 1.Glute ham raise is total reps – use as many sets as necessary to get there. Try to decrease sets over time. Mountain climbers with bands wrapped around the ankle and attached to something sturdy. This works the hip flexors, and strong hip flexors help keep the knees healthy. Reverse hyper refers to straight weight each set. Go up about 10 pounds a week continually. * as many sets as necessary

Cluster squats are performed as follows: Perform one rep of a squat, rack it, rest about 30 seconds, perform another rep, repeat. The goal is to get at least 6 reps and hopefully 10 reps (stop at 10). Start with 87.5% of your 1RM and go up 10-20 pounds each workout. These are intense. See the video below for a reference. Ascending sets are ideal. Go up about 10 pounds per set every week.
Back squat to below parallel. High percentage set 85% x 1. Glute ham raise is total reps – use as many sets as necessary to get there. Try to decrease sets over time. Mountain climbers with bands wrapped around the ankle and attached to something sturdy.Reverse hyper refers to straight weight each set. Go up about 10 pounds a week continually. * as many sets as necessary

Romanian rack pull is a rack pull done Romanian style to ensure the shins are vertical and the bar is over the middle of the foot. Work up to a 1RM, no straps. Week 2 is from a height of approximately 14? bar to ground. See the video below for a demonstration. Ascending sets are ideal. Go up about 10 pounds per set every week.
Back squat to below parallel. High percentage set 90% x 1. Glute ham raise is total reps – use as many sets as necessary to get there. Try to decrease sets over time. Mountain climbers with bands wrapped around the ankle and attached to something sturdy.Reverse hyper refers to straight weight each set. Go up about 10 pounds a week continually. * as many sets as necessary

Using the same height box as on the technique days, work up to a 1RM. Sit softly on the box, no plopping. I?m fine with a slight lean back on the box and then a lean forward once the lifter is sitting down. See the video below for a demonstration. Ascending sets are ideal. Go up about 10 pounds per set every week.
Low box is below parallel, likely 10-14" high for most lifters. 14" is pushing it. High percentage set 80% x 1. Use about a 6 count on the way down, pause at the bottom for a full count, then normal speed back up. Use ascending sets and try to increase each set by about 10 lbs a week or 5%. Performed Romanian style, and is used to build balance and symmetrical power. You don't have to go super heavy. Reverse hyper refers to straight weight each set. Go up about 10 pounds a week continually. Cluster squats are performed as follows: Perform one rep of a squat, rack it, rest about 30 seconds, perform another rep, repeat. The goal is to get at least 6 reps and hopefully 10 reps (stop at 10). Go up 10-20 pounds each workout. These are intense. Ascending sets are ideal. Go up about 20 pounds per set every week. Ascending sets are ideal. Go up about 20 pounds per set every week. * w/straps

Low box is below parallel, likely 10-14" high for most lifters. 14" is pushing it. High percentage set 85% x 1. Use about a 6 count on the way down, pause at the bottom for a full count, then normal speed back up. Use ascending sets and try to increase each set by about 10 lbs a week or 5%. Performed Romanian style, and is used to build balance and symmetrical power. You don't have to go super heavy. Reverse hyper refers to straight weight each set. Go up about 10 pounds a week continually. Romanian rack pull is a rack pull done Romanian style to ensure the shins are vertical and the bar is over the middle of the foot. Work up to a 1RM, no straps. Week 5 is from a height of approximately 11? (bar to ground) combined with light bands, double looped. Ascending sets are ideal. Go up about 20 pounds per set every week. Ascending sets are ideal. Go up about 20 pounds per set every week. * w/straps

Low box is below parallel, likely 10-14" high for most lifters. 14" is pushing it. High percentage set 90% x 1. Use about a 6 count on the way down, pause at the bottom for a full count, then normal speed back up. Use ascending sets and try to increase each set by about 10 lbs a week or 5%. Performed Romanian style, and is used to build balance and symmetrical power. You don't have to go super heavy. Reverse hyper refers to straight weight each set. Go up about 10 pounds a week continually. Ascending sets are ideal. Go up about 20 pounds per set every week. Ascending sets are ideal. Go up about 20 pounds per set every week. * w/straps

Squat with light bands can be to a box or not, your preference. See the following video for a demonstration. The weight listed is not including the bands. High percentage set 80% x 1. Glute ham raise is total reps – use as many sets as necessary to get there. Try to decrease sets over time. For the hip flexor with the sled, do one trip with a high knee and the other trip with a straight leg kick (sometimes called a Frankenstein walk). See the video below for a demonstration (the Frankenstein walk portion starts at the 30-45 second mark). Reverse hyper refers to straight weight each set. Go up about 10 pounds a week continually. * as many sets as necessary

Cluster squats are performed as follows: Perform one rep of a squat, rack it, rest about 30 seconds, perform another rep, repeat. The goal is to get at least 6 reps and hopefully 10 reps (stop at 10). Go up 10-20 pounds each workout. These are intense. Ascending sets are ideal. Go up about 10 pounds per set every week. Ascending sets are ideal. Go up about 10-20 pounds per set every week for assistance work. Keep it moderate intensity and form should be strict.
Squat with light bands can be to a box or not, your preference. The weight listed is not including the bands. High percentage set 85% x 1. Glute ham raise is total reps – use as many sets as necessary to get there. Try to decrease sets over time. For the hip flexor with the sled, do one trip with a high knee and the other trip with a straight leg kick. Reverse hyper refers to straight weight each set. Go up about 10 pounds a week continually. * as many sets as necessary

Stand on something about 4? high and work up to a 1RM. If form/flexibility are an issue, work up to a 3-5RM on regular deadlifts. See the video below for reference. Ascending sets are ideal. Go up about 10 pounds per set every week. Ascending sets are ideal. Go up about 10-20 pounds per set every week for assistance work. Keep it moderate intensity and form should be strict.
Squat with light bands can be to a box or not, your preference. The weight listed is not including the bands. High percentage set 90% x 1. Glute ham raise is total reps – use as many sets as necessary to get there. Try to decrease sets over time. For the hip flexor with the sled, do one trip with a high knee and the other trip with a straight leg kick. Reverse hyper refers to straight weight each set. Go up about 10 pounds a week continually. * as many sets as necessary

Low box squat w/reverse avg. bandsUsing the same height box as on the technique days, work up to a 1RM. Sit softly on the box, no plopping. I?m fine with a slight lean back on the box and then a lean forward once the lifter is sitting down. Ascending sets are ideal. Go up about 10 pounds per set every week. Ascending sets are ideal. Go up about 10-20 pounds per set every week for assistance work. Keep it moderate intensity and form should be strict.
Back squat to below parallel. High percentage set 85% x 1. Use about a 6 count on the way down, pause at the bottom for a full count, then normal speed back up. Use ascending sets and try to increase each set by about 10 lbs a week or 5%. Performed Romanian style, and is used to build balance and symmetrical power. You don't have to go super heavy. Reverse hyper refers to straight weight each set. Go up about 10 pounds a week continually. Cluster squats are performed as follows: Perform one rep of a squat, rack it, rest about 30 seconds, perform another rep, repeat. The goal is to get at least 6 reps and hopefully 10 reps (stop at 10). Go up 10-20 pounds each workout. These are intense. Ascending sets are ideal. Go up about 20 pounds per set every week. In this phase use ascending sets and go heavy.
Back squat to below parallel. High percentage set 90% x 1. Use about a 6 count on the way down, pause at the bottom for a full count, then normal speed back up. Use ascending sets and try to increase each set by about 10 lbs a week or 5%. Performed Romanian style, and is used to build balance and symmetrical power. You don't have to go super heavy. Reverse hyper refers to straight weight each set. Go up about 10 pounds a week continually. Good mornings for maximum effortWork up to a 3RM or pick a reasonably heavy weight (heavier than assistance work sets) and rep that weight out for as many reps as possible. Go heavy and feel free to bend the knees a bit, arch the back, and keep the shins near vertical if possible. You?ll want to do this low bar style and you?ll probably bend forward about 60-80 degrees when working with max weight. The goal is safe form combined with good effort. You don?t need to be a form Nazi. See the video below for reference. Ascending sets are ideal. Go up about 20 pounds per set every week. In this phase use ascending sets and go heavy.
Back squat to below parallel. High percentage set 95% x 1. Use about a 6 count on the way down, pause at the bottom for a full count, then normal speed back up. Use ascending sets and try to increase each set by about 10 lbs a week or 5%. Performed Romanian style, and is used to build balance and symmetrical power. You don't have to go super heavy. Reverse hyper refers to straight weight each set. Go up about 10 pounds a week continually. You can either repeat the max exercise you did on week 3, 6, or 9 and try to increase your 1RM by 5-20 pounds, or you can rest. You could also plan this cycle to peak for a meet. Ascending sets are ideal. Go up about 20 pounds per set every week. In this phase use ascending sets and go heavy.

While this program is focused on the squat it also trains the deadlift. In my experience the good deadlifters (550+ pullers) shouldn't need much extra pulling, although the not-so-good deadlifters (400-500 lbs or so) might see some benefit from it, which is why I listed deadlifts as optional.

You can either perform the optional deadlifts as speed deads to work on form (4-6 sets of 1-3 reps at about 50-60% 1RM), or one good set of about 8 reps (pick a reasonably light weight, do that for 8, then go up 10-20 pounds each week and repeat for as long as possible).

You could also follow an alternating pattern of sorts. When the heavy exercise is deadlift-related, as in the second week of each phase, go light and do speed work – or just skip regular deadlifts all together. If the heavy exercise is squat-related (the first and third week of each phase), then perform the heavier deadlift set if necessary.

How about that, you lucky bastards – a 12-week lower body cycle all laid out for you, fresh, neat and pretty-like. You can combine this with whatever non-stupid upper body program you happen to be following, although starting the week with the technique day and finishing with the heavy day is ideal.

Remember that reading and dissecting workout programs is nice and all, but following them and busting your hump is where the real dividends pay off. If you have any questions about this program please post them in the Livespill. I'm confident there's a PR squat waiting for you at the end of this 12-week journey.

Tim Henriques is the Director of the National Personal Training Institute of VA. He's competed in strongman, arm wrestling, and powerlifting, where he holds the state record for the deadlift of 700 pounds at 198.

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