Do you like to train? Who doesn’t enjoy the feeling of success that training hard produces? Adding more weight to your squat is one of our favorite products of training regularly. But the question is, where can your maximum strength take you as you strive for betterment? Is your body strong enough to squat more weights?
Squats focus primarily on the gluteus maximus. However, your glutes comprise two additional muscles called the gluteus medius and gluteus minimus. You’ll need to do all three to get the desired results, as this is the most common method for developing a dream booty. For you to be able to continue improving your squats and squat more weight, you must also have a strong upper back. Pull-ups, bent-over rows, seated rows, chin-ups, band pull-apart, and face pulls should all be included in any strength training program. If you have a strong upper back, you will create more core stability and stay upright while under the bar.
It takes time and effort to improve your ability to squat weights, and you must build confidence while also teaching your body to handle heavier weights. Here are three squat variations that will allow you to keep slapping on plates:
- Heavy squat stand-ups are one of the simplest exercises you can do to improve your squat and add more weight to the bar. When you’re used to carrying heavy weights on your back, your usual squat poundage will feel much lighter. Standing with a heavy load on your back will put a strain on your upper back, traps, and core like nothing else. Simply holding a heavyweight in this position will cause your body to adapt and work hard with a very low risk of injury. You can also do heavy squat walk-outs. It will help you learn to brace and keep tight while making your normal poundage feel lighter. Set the safety bars to about one-third the length of your regular squat and perform overloaded top-half squats. Once you’re used to walking out with a heavy load on your back, your normal poundage for sets and reps won’t feel nearly as heavy. You’ll also gain a lot more confidence in dealing with something challenging.
- Top range heavy partial squats. Once you’re used to carrying a heavy weight on your back, you can work your way up to a full squat, and top-range partial squats are a great way to gain confidence and muscle. Working in a limited range of motion allows you to lift more weight than your normal, full-rep max, allowing you to train your muscles at a much higher threshold. You’ll gain confidence and muscle while improving connective tissue and being forced to brace hard, giving you a crazy core workout.
- Anderson squats (Bottom-up squats) have a lot of crossover with regular squats. They start at the very bottom of the range of motion, eliminating the stretch reflex. Squats are the foundation of strength training. Increasing your squat strength will benefit you, including your health,n all aspects of your life. The Anderson Squat is one of the best exercises for learning how to drive your back into the bar. The Anderson squat, named after legendary Olympic weightlifter and strongman Paul Anderson, starts at the bottom of the squat range of motion. The Anderson squat also forces you to concentrate on driving your back into the bar, which will help you with traditional from-the-top-down squats.
Squatting is a great way to build muscle and strength, but going heavy on your squats can be challenging. If you want to start squatting more weight, make sure you’re using proper form. With these tips in mind, you’ll be able to start squatting more weight in no time!