Master Your Squat: From Beginner to Advanced

In this newsletter, you’ll find the Ultimate Squat Progression for mastering the back squat.

We also asked for reader feedback. That’s why, this week, we’re including tips for conquering the back squat at the bottom, middle, or top of the lift. 

Finally, read on for trending news, such as Austin Perkin’s World Record Squat of 701 pounds!

Ultimate Squat Progression Guide: With Pictures

Mastering the squat can increase your strength in the gym and lead to success in not just powerlifting but many other sports. But how do you progress from a beginner to an advanced squatter?

We have compiled a list of the best 10 squat progression exercises. In this article, we break down each movement, providing pictures, descriptions, and guides on how to perform each. 

Coach Woodruff uses several movement patterns with his athletes to go from a beginner level to an advanced level on their squats.

Want To Try Group Strength Classes For Free?

If you’re tired of going it alone and want to add variety to your training, Orangetheory Fitness invites you to try your first group workout for free*. 

Why consider Orangetheory?

• 50-minute strength classes are a recent offering and are dedicated to all things toward building strength.

• Heart rate-based workouts are tailored to build strength and improve heart health.

• Science-backed approach ensuring workouts are effective and results-driven.

• Real-time progress tracking with in-studio monitors and a dedicated app for 24/7 access to your fitness data.

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Primed for Victory: Preparing for Success on Meet Day in Powerlifting

Are you ready to conquer meet day? Maybe your last meet didn’t meet your expectations. If you’re looking to break PRs and stand at the top of the podium, Game Day for Powerlifting can help.

Use the code PLT40 at checkout for a 40% discount!

Avi Silverberg, a Head Coach of Team Canada Powerlifting, built this comprehensive guide. He walks you through all the nuances of meet day and prepares you for the performance of a lifetime. 

But for those who need more assistance on their journey to powerlifting success, there is also an option for one-on-one online coaching. You can book a free 20-minute consulting call with one of our coaches to help you build a custom program.

Top Reads of the Week

• How to Breathe Properly in the Deadlift

• Best Pull Day Workout: 12 Exercises for Strength

• Is a Crunch Fitness Membership Worth It?

• Trending - Austin Perkins (75KG) Sets 701 Pound Raw Squat All-Time World Record!

Tips for a Stronger Squat

Are you struggling to improve your squat currently? If so, lets talk about some common issues on the squat and how to address them:

1. If you struggle at the bottom of your squat: If you find yourself struggling off the bottom of your squat, incorporating pause squats into your routine could be a game-changer. Pause squats involve holding the bottom position of the squat for a designated period, usually a few seconds, before driving back up. 

   
   This exaggerated pause increases the amount of tension built at the bottom of the squat, helping you develop strength in that crucial position.
    

2. If you struggle with back pain on the squat: If you're experiencing back pain during squats, switching from high to low bar squats may alleviate some of the discomfort. 

   
   This shift in bar placement redistributes the load and alters the biomechanics of the lift, potentially reducing the amount of low-back recruitment required to maintain proper posture. By pushing the weight further down your back, low bar squats can help mitigate stress on the lumbar spine, making the movement more comfortable for individuals dealing with back issues. 

   
   Pro Tip: If you still have back pain during squats, you might want to increase your core strength. Core strength is more than just abdominal strength, it’s lower back strength too. Try movements like planks and good mornings to train your core for a heavier squat. 
   

3. If you struggle to lockout a heavy squat: If locking out heavy weights is your main challenge in the squat, incorporating heavy dead squats, also known as pin squats, into your training regimen can be highly beneficial. Dead squats involve setting the safety pins in a power rack at a height that you typically struggle to lock out during a squat. 

   
   You then load the barbell onto the pins and squat from this starting position, focusing solely on the concentric portion of the lift. By targeting this specific range of motion where you struggle the most, dead squats help strengthen your lockout and build explosive power. 

Notes from this week’s sponsor:

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