Post by Sareen on Dec 7, 2007 21:48:34 GMT -5
10 surefire ways to help you squat BIG
by Dave Tate
Sure, you squat, but do you squat BIG?
I watched the guys squatting over in the corner of the gym and knew immediately the subject of my next article for T-mag. After a few warm-up sets and some instruction from the trainer, these guys began to perform some of the most interesting "squatting" I've ever seen. The verbal commands still echo in my head: "elbows back," "head up," "hips in," "big chest air," "down, down, down." It went on and on and began to look like something from The Karate Kid.
I walked over to the group after their session and made them an offer they couldn't refuse, at least I thought so. I invited them all to attend the seminar I was conducting the following day at that particular gym. Two agreed to come. The trainer seemed insulted. Well, as Meatloaf says, "Two out of three ain't bad."
That's when it hit me. My Bench Press 600 Pounds article had been a hit, so why not do the same thing for the squat? You see, there's a huge difference between squatting and squatting big. Let me explain very quickly. How much can you currently squat? If you answered 500 pounds, I'd reply, "How much more do you know about squatting now compared to when you could only squat 300 pounds? How much more will you have to learn to squat 700 pounds?"
This is what squatting big is all about. I spent many years knowing how to squat but it took the help of Westside Barbell to learn the art of squatting big. Squatting big is as much an art as it is a science. If you relied on just one aspect, either art (training) or science, you'd be able to squat, but not squat big. You have to rely on the combination of both to really increase your numbers. Squatting the big one requires figuring a lot of stuff out. Much of this stuff you've probably been exposed to but perhaps have forgotten or haven't applied yet. But there are others items you may not know about that can really send your squat over the top.
Sometimes the smallest things can make the biggest difference. Take for example, Matt Smith. Matt is Westside's newest member of the 900 club. (By the way, that now makes nine in the 900s for Westside, seven of whom all train together. We also have one guy that squats over a grand.) Matt realized a few months back that he sucked at the glute ham raise. So realizing that his hamstrings were a weakness for him, he pushed them up. The net result was that he beat his old squat record by 30 pounds! That's all it took, finding a weakness and bringing it up.
If Matt hadn't found this weakness he could still be squatting in the 800s or worse yet, he could've been stuck there for several years. I know all about having my squat stuck. I once went five years without any progress. I tried many things and most didn't work. Then I stumbled upon the chains. This broke my rut and started me on the way to squatting big. You see, both Matt and I knew how to squat, but we had to learn to squat big.
At Westside Barbell, we've figured out the secrets to squatting big weights and have been sharing these with other powerlifters for the past few years. I can think of eleven others outside of Westside who've also squatted over 900 by using these same secrets. How did we come up with these special secrets? It's simple. We combined the art of training with science. Very few scientists can squat big and very few who do squat big can replicate the results in someone else. You must have a good understanding of both if you want to pile plates on the bar. So if you think you're ready to load up the bar, then read on.
Secret #1: Get your stance out wide!
If you squat with a close stance, move your feet out. If you think you squat wide already, move your feet further out! We teach everyone at Westside to squat wide. We don't believe in a close-stance squatter. When you squat wide you create better leverages for the squat. The distance between your knee and hip is greater with a close stance, thus a longer and more difficult squat.
By using a wide squat you cut this distance back as well as place the emphasis on the glutes, hamstrings and lower back. These are the muscles that squat big weights! While squatting wide, try to keep your toes straight ahead or slightly turned out. This will create a tremendous amount of tension in the hips and glutes and make it hard to squat down. This tension will create a great stretch reflex out of the bottom of the squat. This is vital to the development of barbell speed.
Secret #2: Get a tight arch!
You must learn to develop the strength to keep a tight arch in the lower back. This arch must be kept throughout the entire movement. The moment you begin to lose this arch, the bar will begin to drift forward and out of the natural barbell path. When the bar starts to drift toward the toes, you'll lose the squat and end up stapled to the floor. The bar must stay close to the hip joint and away from the toes.
You must also keep the shoulder blades pulled together with your elbows pulled forward. This will create the much needed upper back tightness to keep the barbell in proper position. Remember, the shortest distance between two points is a straight line, so you must keep the barbell in the proper path.
When your elbows turn out toward the back, the bar will drift forward again and end up stapling you to the floor as well as ripping your head off. This is one common mistake I see in all my seminars. When I ask attendees who taught them to squat with their elbows back, nine out of ten times they say, "My coach." This is another example of those who think they know how to squat not knowingsquat!
Secret #3: Spread the floor!
Spread the floor with your feet as you squat. Remember the wide stance? Well, you must also force your knees out hard during the entire motion and push out on the sides of your shoes while you squat. This keeps the tension in the hips where it should be. This is also why most squat shoes, tennis shoes, and cross trainers suck for squatting. The best shoes for squatting are Converse Chuck Taylor All Stars. The soles are flat and the side construction is rugged enough to push out against without a blowout or rolling over the sole.
Secret #4: Drive your head into the bar!
This doesn't mean look up toward the sky like your old high school coach told you to. You must look straight ahead and drive your head back into the traps. Your body will always follow the head so you want to make sure your head is driving back into the bar.
As a side note, what's the last thing to move when you squat? It would be your head. So what should be the first thing to move when coming out of the hole? You got it, your head. This only makes perfect sense. You have to think about driving your back and head into the bar first during the assent. We tell our lifters the chest and head should always be first. You're trying to raise the bar, so move it first! If the quads flex first, the hips will rise before the bar and force the barbell forward.
Here's another coaching tool: watch the lifter's quads. If they flex first get him to sit back more and force his knees out. The glutes should flex first.
Secret #5: The hips should move before the knees!
If your knees are the first to move while beginning a squat, then your path is going to be straight down. As discussed before, the tension must be on the glutes, hips and hamstrings. These are the muscles that squat big weights, not the quads.
Think about this: Why can't a lifter with a 400-pound deep Olympic squat perform a 700-pound power squat? A powerlifter who can squat 700 can do an easy 400-pound Olympic squat. This is because the Olympic squatter doesn't have the back, glutes or hamstring to support the 700 pounds! What's that tell you about the quads and squatting big weights? (Hint: They just aren't that important!)
by Dave Tate
Sure, you squat, but do you squat BIG?
I watched the guys squatting over in the corner of the gym and knew immediately the subject of my next article for T-mag. After a few warm-up sets and some instruction from the trainer, these guys began to perform some of the most interesting "squatting" I've ever seen. The verbal commands still echo in my head: "elbows back," "head up," "hips in," "big chest air," "down, down, down." It went on and on and began to look like something from The Karate Kid.
I walked over to the group after their session and made them an offer they couldn't refuse, at least I thought so. I invited them all to attend the seminar I was conducting the following day at that particular gym. Two agreed to come. The trainer seemed insulted. Well, as Meatloaf says, "Two out of three ain't bad."
That's when it hit me. My Bench Press 600 Pounds article had been a hit, so why not do the same thing for the squat? You see, there's a huge difference between squatting and squatting big. Let me explain very quickly. How much can you currently squat? If you answered 500 pounds, I'd reply, "How much more do you know about squatting now compared to when you could only squat 300 pounds? How much more will you have to learn to squat 700 pounds?"
This is what squatting big is all about. I spent many years knowing how to squat but it took the help of Westside Barbell to learn the art of squatting big. Squatting big is as much an art as it is a science. If you relied on just one aspect, either art (training) or science, you'd be able to squat, but not squat big. You have to rely on the combination of both to really increase your numbers. Squatting the big one requires figuring a lot of stuff out. Much of this stuff you've probably been exposed to but perhaps have forgotten or haven't applied yet. But there are others items you may not know about that can really send your squat over the top.
Sometimes the smallest things can make the biggest difference. Take for example, Matt Smith. Matt is Westside's newest member of the 900 club. (By the way, that now makes nine in the 900s for Westside, seven of whom all train together. We also have one guy that squats over a grand.) Matt realized a few months back that he sucked at the glute ham raise. So realizing that his hamstrings were a weakness for him, he pushed them up. The net result was that he beat his old squat record by 30 pounds! That's all it took, finding a weakness and bringing it up.
If Matt hadn't found this weakness he could still be squatting in the 800s or worse yet, he could've been stuck there for several years. I know all about having my squat stuck. I once went five years without any progress. I tried many things and most didn't work. Then I stumbled upon the chains. This broke my rut and started me on the way to squatting big. You see, both Matt and I knew how to squat, but we had to learn to squat big.
At Westside Barbell, we've figured out the secrets to squatting big weights and have been sharing these with other powerlifters for the past few years. I can think of eleven others outside of Westside who've also squatted over 900 by using these same secrets. How did we come up with these special secrets? It's simple. We combined the art of training with science. Very few scientists can squat big and very few who do squat big can replicate the results in someone else. You must have a good understanding of both if you want to pile plates on the bar. So if you think you're ready to load up the bar, then read on.
Secret #1: Get your stance out wide!
If you squat with a close stance, move your feet out. If you think you squat wide already, move your feet further out! We teach everyone at Westside to squat wide. We don't believe in a close-stance squatter. When you squat wide you create better leverages for the squat. The distance between your knee and hip is greater with a close stance, thus a longer and more difficult squat.
By using a wide squat you cut this distance back as well as place the emphasis on the glutes, hamstrings and lower back. These are the muscles that squat big weights! While squatting wide, try to keep your toes straight ahead or slightly turned out. This will create a tremendous amount of tension in the hips and glutes and make it hard to squat down. This tension will create a great stretch reflex out of the bottom of the squat. This is vital to the development of barbell speed.
Secret #2: Get a tight arch!
You must learn to develop the strength to keep a tight arch in the lower back. This arch must be kept throughout the entire movement. The moment you begin to lose this arch, the bar will begin to drift forward and out of the natural barbell path. When the bar starts to drift toward the toes, you'll lose the squat and end up stapled to the floor. The bar must stay close to the hip joint and away from the toes.
You must also keep the shoulder blades pulled together with your elbows pulled forward. This will create the much needed upper back tightness to keep the barbell in proper position. Remember, the shortest distance between two points is a straight line, so you must keep the barbell in the proper path.
When your elbows turn out toward the back, the bar will drift forward again and end up stapling you to the floor as well as ripping your head off. This is one common mistake I see in all my seminars. When I ask attendees who taught them to squat with their elbows back, nine out of ten times they say, "My coach." This is another example of those who think they know how to squat not knowingsquat!
Secret #3: Spread the floor!
Spread the floor with your feet as you squat. Remember the wide stance? Well, you must also force your knees out hard during the entire motion and push out on the sides of your shoes while you squat. This keeps the tension in the hips where it should be. This is also why most squat shoes, tennis shoes, and cross trainers suck for squatting. The best shoes for squatting are Converse Chuck Taylor All Stars. The soles are flat and the side construction is rugged enough to push out against without a blowout or rolling over the sole.
Secret #4: Drive your head into the bar!
This doesn't mean look up toward the sky like your old high school coach told you to. You must look straight ahead and drive your head back into the traps. Your body will always follow the head so you want to make sure your head is driving back into the bar.
As a side note, what's the last thing to move when you squat? It would be your head. So what should be the first thing to move when coming out of the hole? You got it, your head. This only makes perfect sense. You have to think about driving your back and head into the bar first during the assent. We tell our lifters the chest and head should always be first. You're trying to raise the bar, so move it first! If the quads flex first, the hips will rise before the bar and force the barbell forward.
Here's another coaching tool: watch the lifter's quads. If they flex first get him to sit back more and force his knees out. The glutes should flex first.
Secret #5: The hips should move before the knees!
If your knees are the first to move while beginning a squat, then your path is going to be straight down. As discussed before, the tension must be on the glutes, hips and hamstrings. These are the muscles that squat big weights, not the quads.
Think about this: Why can't a lifter with a 400-pound deep Olympic squat perform a 700-pound power squat? A powerlifter who can squat 700 can do an easy 400-pound Olympic squat. This is because the Olympic squatter doesn't have the back, glutes or hamstring to support the 700 pounds! What's that tell you about the quads and squatting big weights? (Hint: They just aren't that important!)
