
The squat is one of our four main compound movements that we focus on
here at BBB. A movement that tests us physically and mentally, the
benefits of standing up with a heavy load on your back is a truly
empowering feeling. The squat is a fantastic movement that engages
multiple muscle groups, primarily focusing on your quads, hamstrings and
glutes.
Here are our top pointers to help improve your squats:
1. Focus on technical progression first and foremost
2. Mobilise and activate

3. Find what is suited to you
4. Plug in accessories (and don’t neglect them)
Accessory movements are hard. They target the weaker points of your lifts and your muscle groups. You are quite literally focusing on making your weaknesses stronger so it should come as no surprise that your accessory movements may be challenging. Your accessory movements are just that, an accessory to your [main] compound movement. Put as much effort into these as you do your main squat movement. If you are struggling to drive through your sticking point mid lift, build your quads and don’t stop when you feel them burn. If you are crumbling in the bottom of the hole, don’t rush your pause holds at the bottom (your Coach can tell 😉 )
5. Track your training
Vary your reps & sets over time and monitor your volume. In order to get stronger, we must make changes in your overall volume. This refers to the amount of weight you lift in a given period of time. Changing your sets and reps along with your allocated weight is something that we need to track. Do you do really well with a rep range of 6 at 60% to help address a technical breakdown? As soon as you hit 75% do you forget all your technical cues and turn into lizard brain? If you aren’t tracking your sets, reps and weight then this is a must.
