Try to get three squat workouts per week, so you progress 15lbs per week & 60lbs per month. Hit some lower accessory work, and you’re finished.Īdd 5lbs each workout to that 50% number and keep going. Take 50% of your 1RM low bar squat and warm up to that weight. It is reported that large guys add up to 100lbs to their squat max in the 13 weeks of the complete Smolov program, but the minimum squat for beginning the program is 300lbs. I haven’t done the complete Smolov program, but I’ve had many clients run Smolov Jr. Return to the Table of Contents Squat Focused Programs Smolov/Smolov Jr. You will squat every workout to maximize strength gain, leg hypertrophy, and proficiency in the low bar squat.ĭownload the Seriously Strong Advanced Program That’s precisely what we’ve done with the Seriously Strong Beginner Program. Return to the Table of Contents General Strength PROGRAMS Beginner ProgramĪ good beginner strength program has you squat often.Ī great beginner program requires you to squat every workout. If it wasn’t that easy, the j-hooks were not set correctly. Returning the bar to the rack should be as simple as walking forward until the bar makes contact with the rack and squatting down a couple of inches.
Do not do this because it causes a loss of tension and control between reps. There is no need to lock out your knees/hips between each rep. To ascend, drive your knees out and keep your chest up to return to your starting position. Those things lead to a vertical bar path & a great low bar squat. Read more about the 4 Components of a Perfect Low Bar Squat. evenly weighted feet (you do not want your weight on the inside foot or toes).foot/femur alignment (no valgus knee movement).Take a video or ask a friend to look for: Olympic weightlifting shoes are usable but not recommended because they shift some load away from the hip (toward the knee). Nike MetCons are phenomenal. Converse Chuck Taylor’s are suitable for low bar squats but aren’t as versatile for other gym activities. Ensure you are wearing a shoe with a stable, firm platform. Shoes are the first thing you should address. I’ve written an article on setting up your home gym for strength training if you need more information. Setting the safeties is not a suggestion. Set your safeties at the beginning of every squat session. In addition, the clips will ensure the plates do not become unbalanced, and the safeties will prevent you from being pinned under a missed squat. Those are the bare minimum requirements for safe, low bar squats. Return to the Table of Contents EQUIPMENT Gym Equipment The low bar squat allows you to move more weight because of its enormous muscle recruitment, and recruited muscles grow. No other single exercise will lead to greater overall leg hypertrophy (muscle growth) than the low bar squat. Every muscle of the thigh is engaged entirely when properly executing a low bar squat. Naturally, this means more hamstring & glute development, but it doesn’t stop there. The low bar squat shifts the bar closer to your hips for a greater hip load. Without getting into biomechanics, joint torques, and physics, typically more weight moved=more strength gained. The low bar squat is the squat version that allows you to move the most weight. What matters is why you should be doing it. The next question is, “How long have we been low bar squatting?” The answer is, “I don’t know.”īut does it matter when it originated? Nope. Humans have been squatting since before there were humans. TABLE OF CONTENTS Benefits & Uses Equipment Technique General Strength Programs Squat Focused Programs Squat Variations Accessory Work Why Low Bar Squats Hurt Your _ Additional Readings on Low Bar Squats Useful Links BENEFITS & USES A Brief History This guide covers techniques, programs, equipment, variations, and links to more in-depth articles on each subject. Everything you need to squat a house and develop tree trunk thighs is here.
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