Squat
Equipment
As we progress in our barbell squat journey and start lifting heavier weights, it's natural to consider using additional equipment to help us perform our best and stay safe. Here are some pieces of equipment we can consider incorporating to support our squat:
Squat Shoes - These shoes are specially designed for squats, often featuring an elevated heel. The raised heel helps improve ankle mobility and provides stability and support to our feet, aiding in proper squat mechanics. Ultimately, squat shoes can lead to a more stable and technically sound squat.
Knee Sleeves - When lifting heavier weights, knee sleeves can offer compression to the knee joint, providing extra support during the lift. This compression may also help reduce the risk of pain or injury. Additionally, knee sleeves can provide a psychological boost by instilling confidence and reducing anxiety about overloading the knees. It's important to choose the right size knee sleeve for comfort and stability during the squat.
Wrist Wraps - As we load the barbell across our back during squats, the wrists can bear significant pressure, especially in a low bar stance. Wrist wraps provide external support to the wrist joints, enhancing stability and reducing the risk of strain or injury. This allows us to focus solely on the squat movement without worrying about wrist discomfort.
Belt - Arguably one of the most crucial pieces of equipment for lifting heavier weights, a weightlifting belt helps create what's called "intra-abdominal pressure," essentially pressure within our abdomen. This pressure aids in activating our core and maintaining spinal stability during lifts. Using a weightlifting belt ensures we maintain stability and tension throughout our body, especially when lifting heavy loads.
I want to emphasise the importance of the weightlifting belt, as it plays a significant role in bracing, a key aspect of advancing our barbell squat technique.
Bracing
Let's dive into the technique of breathing during barbell squatting and how we can use our breath effectively to support our lifts. As we progressively load more weight onto the bar, our bodies are tasked with handling greater demands. There's a significant contrast between executing a body-weight squat and squatting at our maximum capacity with a loaded barbell. When we approach heavier weights, it's crucial to ensure we maintain tension throughout our entire body, a concept known as bracing.
Bracing involves using a deep inhalation of breath to create tension in our abdomen and throughout our body. This tension is typically established before descending into the squat position. So, how do we go about it?
Inhale deeply, imagining you're drawing in as much air as possible.
Focus on expanding your abdomen, rather than filling your chest with air.
When wearing a belt, envision "filling the barrel" as you brace, feeling the tension between your abdomen and the belt.
Once properly braced, your entire body should feel engaged and prepared for the lift.
Now that we understand the mechanics of bracing, let's integrate this technique into our barbell squat:
Begin by taking an initial brace as you position your hands on the bar and get ready to lift.
Un-rack the bar and walk it out while exhaling. This initial brace primes your body to handle the weight during the setup.
Re-brace with a deep inhalation as you get into position for the squat.
Descend into the squat position while maintaining the braced position.
Slowly exhale as you ascend back to the upright position. Avoid exhaling completely at the bottom of the lift, as it may release the tension you've built up.
After completing a single rep, re-rack the weight, or if doing multiple reps, re-brace before beginning the next repetition.
It's important to repeat this process for each rep in a set to ensure consistent tension throughout the lift. If you're new to bracing, consider practicing with just a weightlifting belt or squatting with an empty bar or lighter weights to perfect the technique. Like any skill, mastering bracing takes time and patience, but by doing so, we can effectively create tension to maximise our performance during heavier lifts.
Low Bar
When starting out with barbell squatting, most people begin with the "high bar" position, where the bar rests higher on the back near the base of the neck. However, for those aiming to enhance their squatting technique, the "low bar" position is a great alternative. By placing the barbell lower on the upper back (just below the spine of the scapulae) we can shift the centre of gravity slightly backward. This adjustment better activates the posterior chain more effectively, engaging the hips, glutes, and lower back muscles for increased stability and potential to squat a heavier weight.
Discovering the optimal low bar position can take some practice. As you experiment with this technique, it's common to adjust and refine until the bar feels comfortable on your back. One helpful approach involves slight adjustments after placing your hands under the bar, gently shuffling left and right until finding the ideal position where the bar rests comfortably on your rear deltoids. Taking the time to find this sweet spot ensures greater comfort and stability throughout your squatting movement.
Transitioning to a low bar squat may require some initial adjustments:
Wrist and Shoulder Strain - With the bar positioned lower, you may initially experience increased strain on your wrists and shoulders, which are required to externally rotate more. Utilising wrist wraps and properly warming up your shoulders can provide support and you should fine that your body adjust after an embedding period.
Rack Height - Adjusting the squat rack's height may be necessary to accommodate the lower bar position. Experimenting with different heights, starting with an empty bar, helps find the most comfortable setup for your low bar squat.
Maintaining Bar Position - During your set, pay attention to any tendency for the bar to slip lower on your back. Focus on pushing your elbows back and tilting your chest forward to maintain stability in the upper body. Ensure you have safety measures in place if re-racking the bar becomes challenging due to its position.
While transitioning to a low bar squat may require time and adjustment, practicing with proper technique can unlock newfound strength and stability in your barbell squat. Remember, it's okay to take time to adjust and experiment with this technique (even if it’s at lower weights), and the bar position you choose should be the one that’s right for you and allows you perform your strongest and most technically efficient squat.
Variatons
Variations in exercises offer us diverse ways to approach the same movement, providing valuable opportunities to refine our techniques and work towards stronger lifts. Depending on our goals, we may introduce different variations into our workouts or training programs. Here are some useful squat variations to consider, each emphasising specific aspects of the movement while still maintaining the importance of bracing to retain tension throughout.
Box Squat - This variation involves squatting to a box or bench, using it as a guide to achieve consistent depth. By making contact with the box, we ensure we're hitting the desired depth without going too high or too low. This technique also teaches us to engage our hips to reach depth properly, rather than simply dropping down onto the box. Again, we are looking to make gentle contact and keep tension at the bottom position.
Paused Squat - With paused squats, we momentarily pause at the bottom of the squat before ascending. This deliberate pause helps us develop control in the most challenging part of the squat, while also building explosive power from this position. Typically, a pause of around 2 seconds is recommended to maximise the benefits.
Tempo Squat - Tempo squats involve controlling the squat at every stage of the lift, focusing on technique, stability, and addressing imbalances or weaknesses. By adhering to a specific tempo, such as a slow descent followed by a brief pause at the bottom, we can improve overall squat mechanics and strength. For example, a tempo of 3 seconds on the way down, followed by a 1-2 second pause at the bottom, and then ascending as usual (referred to as 3-1-0 or 3-2-0).
Low/High Bar Back Squat - Incorporating both low and high bar positions into your squat training regimen can be highly beneficial, particularly if you squat multiple times per week. Each bar position offers unique advantages and challenges, allowing you to refine your technique, develop a more stable squat, and address any weaknesses or imbalances.
By incorporating these squat variations into your training routine, you can enhance your overall squat performance, address specific weaknesses, and keep your workouts engaging and effective. Remember to focus on maintaining proper form and technique with each variation to maximise your results and minimise the risk of injury.