A stronger squat starts with better technique, stability, and power generation. Here are five key tips to refine your squat mechanics and maximize your performance.
Your upper back tightness is crucial for a stable squat. Follow these three steps:
Move your hands closer (as mobility allows) to create a tighter grip on the bar.
Squeeze your shoulder blades together and pull your elbows toward each other.
Drive your elbows under the bar for additional lat and upper back tightness.
Mobility Fix: If you struggle with shoulder mobility, perform shoulder slides and reverse snow angels to improve your range of motion before squatting.
Instead of just pushing air into your belly, focus on 360° pressure:
Push your obliques out to create full tension around your midsection.
Use 90/90 breathing drills to develop proper bracing mechanics.
Maintain a stacked rib and hip position for better spinal alignment.
Many lifters overemphasize sitting back, leading to poor balance and limited depth. Instead:
Break at the knees and hips simultaneously to move straight down.
Avoid excessive forward knee movement but allow natural knee travel.
Use goblet squats in warm-ups to reinforce proper squat initiation.
Proper weight distribution helps engage the quads and improve force transfer. Avoid shifting too far onto your heels by:
Applying pressure to your big toe, little toe, and heel (tripod foot position).
Cueing yourself to press the big toe into the floor throughout the movement.
Using front-foot elevated split squats to reinforce big toe pressure and ankle mobility.
If your hips shoot up too fast, your back and hamstrings take over, reducing leg drive. Instead:
Drive your upper back into the bar while pushing your feet into the ground.
Actively cue yourself to push against the bar as soon as you initiate the ascent.
Strengthen your back with back raises (especially with a bar on your back) to develop proper movement patterns.
By implementing these five techniques, you'll build a more powerful, stable, and efficient squat.
