[ChrisJenkins398.5kg]

Some simple changes to your squat could make a big difference, so I thought I'd stick a few of them together for anybody that wants to improve the squat. Ive taken some information from some other lifters and my own experience.

BAR PLACEMENT

The bar should go in a groove that is created when you hold your arms back between the posterior and medial head of your deltoids and right below the bulk of your upper traps. Its a little bit of a stretch for some people with bigger frames so a wider grip could be better with the elbows high, I grip the bar fairly close but wear elbow supports as I sometimes suffer being in this tight. If you have a medium to small frame you can try Keeping your head up and your elbows as far back as you can and down, the bar should stay put. With a closer hand spacing you stay tighter and in better control of the bar. Try and keep upright with your abdominals flexed. I squeeze my abs hard against my belt at the start of the lift and find it easyer to unrack the weight this way.

If your used to having the bar high on your traps, trying to squat with the bar low on your back, this will feel strange at first but with time gets easyer. Your balance will be affected having the bar in this area above the traps. I used to squat with a high bar placement and I used to get a lump at the botttom of my neck from where the bar was rubbing. I had to start from scratch to improve my bar placement, I just stuck with 60 kg's on the bar for weeks until I got it right.

FOOT POSITION

When I set up for the squat I position my feet pointing out, I find I get a lot more from my hip's and glutes. Try and position your feet at a ten to two angle. I find hitting seated calves heavy once a week helps your stability on the squat, I dropped this exercise for a few weeks last year and my foot position was all to ****.

CLOTHING

Try to wear a top or t'shirt that will let the bar sit nice on your back, I've seen people wearing hoodies and lycra tops it just makes your squat more difficult. Use plenty of chalk on your back, so the bar wont keep moving around and is snug you will feel stronger. As for what to wear on your feet this topic is debatable, Ive used a boot with a heel but I find I lean forward a lot and my squat is hunched over. Inzer make a nice squat shoe (http://www.inzernet.com/)with a heel if you prefer that style of squating, my training partner uses cat's and can get away with this type of squating. I like to use a flat footed shoe, Metal make a nice squat and deadlift shoe (www.gometal.com) that grips the floor and give you lots of stability. This type of shoe stops me from leaning over in the squat.

KNEE WRAPS

Knee wraps can add 20-30kg's to your squat, the best on the market are Titan, Inzer and Metal. I have recently used the Metal triple black line and they are good if they are wrapped extremely tight. I lately have been using them for my lighter set's, for my heavyer sets I find the Inzer red and black iron wraps are the strongest. They could also save your knee's from years of abuse.

POWER BELT

I think a good powerbelt keeps your body upright when squating improving your technique. You could add a few kg's to the squat just by using a belt. Dont forget to add a few set's without a belt to keep your lumbar muscles nice and strong. If you find it a pain in the but tightening your belt you could try a levere/buckle belt that you can adjust to fit your size. Its a lot easyer to use and it just clips shut.

Here is Matt Kroczaleski squating over 400kg with a low bar placement, no knee wraps and a wide grip.

[ChrisJenkins398.5kg]

82.5kg lifter Justin Hurley squats an easy 300kg with no knee wraps and a high bar placement.

[Tall]

Quality post mate.

I'll look at using some of this on Wednesday

[ChrisJenkins398.5kg]

Cheers mate, let me know how you get on!!!

[Verne]

Nice post Chris....great info in there.

[Tall]

Hi Chris,

Today was the first chance I got to goto the gym since I last went on Monday...

I knew I wasn't squatting to my full potential, and the tips you gave allowed me to confidently and safely up my squat by 20kgs from 115kg to 135kg.

I'm confident of being able to reach 150kg within a few weeks which is where I think the progress will slow down as I then should be squatting the 'correct weight'.

Top post Chris.

We just need a similar one from you on deadlifting now

[ChrisJenkins398.5kg]

Cheers mate, glad it helped... Going to get some info on the dead and bench then post it up. Next stop 180kg!!! Four plates aside then youl be shifting some weight, good luck bro.

[Tall]

Currently training in a 'shiny, poncy' gym - so I'm squatting on the smith - no squat rack...

So more like 4.5 plates per side providing no beggar is on the bench press...

[Tall]

Just hit 175kg

[ChrisJenkins398.5kg]

Well done mate, now your shifting some weight. Make sure not to burn out... Drop back and build up to 180kg over 6 weeks.

good luck mate