Learn important tips and safety advice to help you squat better in powerlifting. This will make your workouts more effective and reduce the chance of injury.
Warming up properly is crucial to achieving a personal best in your squat. Below is a collection of videos showing my warm-up routine leading up to a 150kg squat.
I typically also warm up my shoulders and back before squatting. When going for a personal best, I also take my time hitting my previous pb then increment very slowly. Resting for 3-5 minutes between sets is also critical.
Warming up properly is crucial to achieving a personal best in your squat. Below is a collection of videos showing my warm-up routine leading up to a 150kg squat. I typically also warm up my shoulders and back before squatting. When going for a personal best, I also take my time hitting my previous pb then increment very slowly. Resting for 3-5 minutes between sets is also critical.
Warm up - bar
Back Squat - 145kg - Hit previous PB
Back Squat - 150kg x 1 (RPE-10)
Investing in high-quality powerlifting equipment is essential for anyone serious about improving their performance and ensuring their safety during training. Here’s a detailed look at some of the key pieces of equipment you should consider:
Sturdy Belt: A powerlifting belt is a crucial piece of equipment that provides support to your lower back and core during heavy lifts. When you wear a sturdy belt, it helps to increase intra-abdominal pressure, which stabilizes your spine and reduces the risk of injury. Look for belts made from durable materials, such as leather or high-quality synthetic fabrics, that offer a secure fit and adequate width to support your lifting style. A well-fitted belt can also enhance your lifting technique, allowing you to push through heavier weights with greater confidence.
Proper Squat Shoes: The right footwear can make a significant difference in your squat performance. Squat shoes are designed with a raised heel, which helps improve your squat depth and maintain proper form by allowing for better ankle mobility. This feature is particularly beneficial for lifters who struggle with flexibility. Additionally, squat shoes typically have a non-compressible sole that provides a stable base, ensuring that your feet remain firmly planted during lifts. Investing in a pair of high-quality squat shoes can enhance your overall lifting experience and contribute to better results.
Wrist Wraps: Wrist wraps are an often-overlooked accessory that can provide essential support during pressing movements, such as bench presses and overhead lifts. These wraps help stabilize the wrist joint, reducing the risk of strain or injury when lifting heavy weights. High-quality wrist wraps are typically made from durable materials and offer adjustable tension, allowing you to customize the level of support based on your needs. By using wrist wraps, you can lift with greater confidence, knowing that your wrists are protected, which can lead to improved performance and heavier lifts.
Knee Sleeves: Knee sleeves are another important piece of equipment for powerlifters. They provide compression and warmth to the knee joint, which can help reduce the risk of injury and alleviate discomfort during heavy squats and other lower body exercises. The compression from knee sleeves can also enhance blood flow to the area, promoting recovery and reducing soreness. When selecting knee sleeves, look for those made from high-quality neoprene or similar materials that offer both support and flexibility. Wearing knee sleeves can give you the confidence to push your limits while protecting your joints.
When engaging in weightlifting or strength training, it is crucial to adopt a mindset that prioritizes safety, particularly when pushing your physical limits. One effective strategy to mitigate risks is to always prepare for the worst-case scenario. This involves several key practices that can significantly enhance your safety during workouts.
First and foremost, utilizing safety pins is an essential precaution, especially when performing exercises such as the bench press or squat. Safety pins are designed to catch the barbell in the event that you are unable to complete a lift. By setting them at an appropriate height, you can ensure that if you fail to lift the weight, the bar will be securely held in place, preventing it from falling onto you and causing injury. This simple yet effective tool allows you to focus on your performance without the constant worry of potential accidents.
In addition to using safety pins, having spotters nearby is another critical component of a safe lifting environment. Spotters are individuals who assist you during your lifts, providing support and ensuring that you can safely complete your maximum lifts. They are trained to recognize when you may be struggling and can step in to help you if you begin to lose control of the weight. Having a reliable spotter not only enhances your safety but also boosts your confidence, allowing you to push your limits more effectively.
Moreover, it is important to communicate clearly with your spotters before you begin your lift. Discuss your goals for the session, the amount of weight you plan to lift, and any specific cues or signals you will use to indicate when you need assistance. This open line of communication ensures that everyone is on the same page and can react quickly and effectively in case of an emergency.
In summary, preparing for the worst-case scenario in weightlifting involves a combination of using safety pins and having trained spotters present. These practices create a safer training environment, allowing you to test your limits with greater confidence and less fear of injury. By prioritizing safety, you can focus on achieving your fitness goals while minimizing the risks associated with heavy lifting.
Warm up - 70kg - Focus on going below parallel
By bringing your hands closer together, you create a more compact and stable upper back shelf for the barbell to rest upon. This shelf is formed by engaging your upper back muscles, including the trapezius and rhomboids, which helps to stabilize the bar during the lift. A solid upper back shelf is vital because it allows for better weight distribution and control, reducing the risk of the barbell shifting or rolling during the movement.
Moreover, a closer grip can also improve your posture throughout the lift. It encourages you to keep your chest up and your shoulders back, which are key components of maintaining proper form. This alignment not only enhances your stability but also helps to prevent injuries that can occur from poor lifting mechanics.
In addition to stability, a tight grip can also contribute to increased power output. With your hands positioned closely, you can generate more force through your arms and shoulders, translating into a more effective lift. This is particularly important in compound movements, where multiple muscle groups are engaged, and every bit of power counts.
As you practice this technique, pay attention to how it feels. While a closer grip can provide numerous benefits, it's important to ensure that it doesn't cause discomfort or strain in your wrists or shoulders. Adjust your grip as needed to find the sweet spot that maximizes your stability and power while keeping you comfortable.
In summary, positioning your hands close together on the barbell is a strategic approach that enhances your lifting stability, improves your posture, and increases your overall power output. By focusing on this aspect of your technique, you can optimize your performance and reduce the risk of injury during your lifts.
Warm up - 100kg - belt - Focus on brace
By bracing your core in this manner, you create intra-abdominal pressure, which acts as a natural weight belt. This pressure stabilizes your trunk and provides essential support to your spine during the lift. A stable trunk is vital for maintaining proper posture and alignment, which helps to prevent injuries that can occur from improper lifting techniques.
As you prepare to lift, focus on tightening your abdominal muscles as if you were about to be punched in the stomach. This engagement of the core muscles helps to create a solid foundation for your lift, allowing you to transfer force more efficiently from your legs through your torso and into the weight you are lifting.
Additionally, maintaining this core stability throughout the lift will help you control your movements better, reducing the risk of excessive strain on your back and other joints. Remember, proper breathing and core engagement are not just beneficial for heavy lifts; they are essential components of any lifting technique, whether you are lifting light weights or performing more complex movements.
In summary, taking a deep breath before lifting is a simple yet powerful technique that enhances your trunk stability, supports your spine, and ultimately contributes to safer and more effective lifting practices.
As you approach the bar, take a moment to center yourself and cultivate a sense of determination. Visualize the weight you are about to lift and remind yourself of the hard work and dedication that has brought you to this point. A strong mental attitude is crucial in this moment; it serves as the foundation for your physical performance.
As you grip the bar, focus on your breathing—inhale deeply to fill your lungs with air, allowing it to energize your body. This moment is not just about the physical act of lifting; it’s about harnessing your mental strength to overcome any doubts or fears that may arise. Confidence is key when tackling heavy sets, and believing in your ability to succeed can significantly impact your performance.
Remember the countless hours of training, the progress you’ve made, and the goals you’ve set for yourself. Each lift is an opportunity to push your limits and prove to yourself that you are capable of achieving greatness. As you prepare to lift, channel that determination into your muscles, feeling the power surging through your body.
When you finally initiate the lift, maintain that mental focus. Keep your thoughts positive and affirming, reminding yourself that you are strong and capable. Embrace the challenge ahead, knowing that with each rep, you are not only building physical strength but also fortifying your mental resilience. This combination of mental fortitude and physical prowess will empower you to conquer the weights and reach new heights in your fitness journey.
After successfully lifting the barbell from the ground, it is crucial to take a moment to establish your stance before proceeding with your lift. To do this effectively, take no more than three deliberate steps backward. This limited movement is essential for several reasons.
First and foremost, minimizing the number of steps helps conserve energy. Each step requires physical effort, and by keeping it to a maximum of three, you ensure that you are not expending unnecessary energy before you even begin your lift. This is particularly important in strength training, where every ounce of energy can impact your performance and overall results.
Additionally, taking only a few steps back allows you to maintain your focus. In the heat of the moment, it can be easy to become distracted or lose concentration. By limiting your movement, you create a more controlled environment that helps you stay mentally engaged with the task at hand. This focus is vital for executing the lift with proper form and technique, which can ultimately prevent injuries and enhance your performance.
Once you have taken your three steps back, take a moment to assess your position. Ensure that your feet are shoulder-width apart, your weight is evenly distributed, and your body is aligned properly. This preparation sets the foundation for a successful lift, allowing you to channel your energy effectively and execute the movement with confidence and precision.
Warm up - 140kg - Focus on Explosiveness
As you reach the bottom of the squat, it’s important to minimize the time you spend in this position. Holding the squat for too long can lead to a loss of tension in your muscles and a decrease in the elastic energy stored in your tendons. This elastic energy is vital for generating explosive power as you transition from the bottom of the squat back to the standing position. To optimize your performance, focus on a quick and controlled ascent, utilizing the stored energy to propel yourself upward with force.
Remember to keep your chest up and your back straight throughout the movement, ensuring that your knees track over your toes to maintain proper alignment. Engaging your glutes and hamstrings as you rise will further enhance your power output and help you achieve a successful lift. By mastering these techniques, you will not only improve your squat performance but also enhance your overall strength and athleticism.
To initiate the upward movement, begin by firmly planting your feet on the floor, ensuring that your weight is evenly distributed across your heels and the balls of your feet. As you prepare to drive upwards, engage your core muscles to provide stability and support for your spine.
Next, focus on the stored energy from your previous descent. This energy is a result of the controlled lowering of your body, where your muscles have been stretched and prepared for the explosive movement that follows. As you push against the floor, imagine transferring that potential energy into kinetic energy, propelling yourself upward.
With a powerful push, extend your legs fully, driving your heels into the ground. This action should be forceful and deliberate, as you aim to maximize the force generated by your legs. Simultaneously, allow your arms to assist in the movement by either swinging them upward or using them to maintain balance, depending on the context of the activity.
As you ascend, maintain a focus on your posture. Keep your chest lifted and your head aligned with your spine to ensure that your body moves efficiently through the upward trajectory. The combination of your leg drive and upper body coordination will help you reach the peak of your movement with greater ease.
Once you reach the top, be prepared to stabilize your position. Engage your muscles to control the landing or transition into the next phase of your movement, ensuring that you maintain balance and avoid any unnecessary strain on your joints. This fluidity in motion not only enhances performance but also reduces the risk of injury, allowing you to harness the full potential of your body's capabilities.
By integrating these techniques into your training routine, you'll notice significant improvements in your squat performance and overall powerlifting results. Remember, consistency and safety are key to long-term success in any strength sport.
Back Squat - 150kg x 1 (RPE-10)
Tracking progress over time is essential to see improvements and make necessary adjustments. Here are some videos showing my progress in squatting over time.
As you watch these videos, you'll notice the gradual changes in my form and strength. Each clip highlights not just the weight lifted, but also the refinement of my technique. This visual feedback is invaluable; it allows me to identify areas for improvement and celebrate milestones along the way.
In addition to tracking your lifts, consider keeping a training journal. Documenting your workouts, including sets, reps, and how you felt during each session, can provide insights into your progress. You'll be able to see patterns in your performance, helping you to adjust your training plan as needed.
Nutrition also plays a crucial role in your strength journey. Fueling your body with the right nutrients will support recovery and muscle growth. Focus on a balanced diet rich in protein, healthy fats, and complex carbohydrates. Staying hydrated is equally important, as it aids in performance and recovery.
Lastly, don’t underestimate the power of rest. Allowing your body time to recover is essential for building strength. Incorporate rest days into your routine and listen to your body. If you feel fatigued or notice any pain, it may be a sign to take a step back and allow for recovery.
By combining these elements—technique, tracking, nutrition, and rest—you'll create a solid foundation for your powerlifting journey. Stay committed, and remember that progress takes time. Celebrate your achievements, no matter how small, and keep pushing forward. Your hard work will pay off in the long run!