I’m often asked “Hey Jordan, what’s the best exercise to increase my squat?”
Don’t get me wrong, I’m all for accessory exercises and variations (hell, I’ve written 3 comprehensive articles on the topic here, here, and here) but, more often than not, trainee’s place too much stock in accessory work when they should really be focusing on the main lift.
By all means hit your lunges, split squats, hip thrusts, good mornings, sled drags, GHR’s, etc…they’re all fantastic drills and will help to improve strength and overall performance. However, if your squat is stalling and you aren’t sure why…it’s always a good idea to go back to the basics and review the movement in question: your squat.
This is actually a topic I cover extensively in my 2-hour Elite Performance Squat Seminar which will be released on February 17th.
It get’s even better.
From February 17th – 21st the seminar will be on sale for nearly 50% off it’s standard price! If you want to be reminded of this deal so you can jump on it before everyone else, sign up for my free newsletter below and I’ll make sure you don’t miss this opportunity.
I won’t talk about it too much yet but, suffice to say, the standard squat increase after 12 weeks of following my advice in the seminar ranges from 30-50lbs for intermediate and advanced lifters!!!
Trust me, you definitely don’t want to miss this deal.
For now I’ve gotta jet. I’m coaching at TPS for the better part of the morning and then I’m hanging out with my long-time friend and mentor, JC Deen, for the rest of the day.
Should be a blast!
I hope you enjoy this installment of The Week In Review and have a great weekend.
Never Minimal. Never Maximal. Always Optimal.
Articles By Jordan
Daily Strength Lesson’s
Monday’s Strength Lesson: Perfection is the enemy of good.
There’s nothing wrong with wanting to learn and execute great technique. However, when learning and executing *perfect* technique inhibits you from from progressing, getting stronger, and achieving your goals…it’s time to re-evaluate the need for “perfection.”
Many well versed lifter’s get scared into thinking they aren’t allowed to progress inweight if their technique isn’t 100% “perfect.” There are numerous issues with this train of thought, including:
– There is no such thing as “perfect” technique. We are all built differently and will require different positioning to get in the best position for our individual needs. Striving for a single “perfect” technique is a misnomer in and of itself.
– If you don’t put more weight on the bar you will never achieve your ultimate strength potential. It’s O.K. and even *normal* to have a tiny bit of form breakdown using heavier loads. It’s not the end of the world – it’s just part of getting stronger.
Strive for perfection but don’t allow it to get in the way of your progress. As strange as it sounds, sometimes “good enough” will allow us to go further than an endless quest for “perfect.”
Tuesday’s Strength Lesson: Improving vertical leap is a lot less about jumping as much as possible and a lot more about learning how to properly strength train.
In my article, How to Improve Vertical Leap, I cover a variety of topics including:
– The 3 biggest MYTHS in vertical leap training
– Which techniques are a waste of time
– My top 3 personal favorite resources for jump training
– The most common novice training mistakes
– And my key principles for sustained improvement in the vertical leap
Want to jump higher?
Read this brief article —> How to Improve Vertical Leap
Wednesday’s Strength Lesson: Looking for a great workout to improve your strength, performance, and body composition?
Give this full-body session a shot and let me know how you fare:
1) Back Squat: 3 x 5
2) Alternating Dumbbell Incline Bench Press: 3 x 6/arm
3a) [Weighted] Wide Neutral-Grip Chin-Ups: 3 x 6
3b) Front Loaded Bulgarian Split Squats: 3 x 8/leg
4a) Feet Elevated Speed Pushup x 5
4b) Goblet Lateral Lunge x 4/leg
4c) Speed Chin-Up x 3
4d) Yoga Plex x 3/side
Note: Perform the above circuit as many times as possible in 3 minutes. Rest for 3 minutes. Then repeat the circuit for one more 3-minute round.
Thursday’s Strength Lesson: Want an explosive Deadlift lockout? Once the bar passes your knee’s, lock your knee’s out as hard and as fast as possible!
Too often I see trainee’s struggling with the DL lockout, grinding slowly up their legs and barely finishing with a weight that should be very easy.
More often than not, their knee’s remain bent as they struggle to extend the hips and finish the lift.
What they don’t know, however, is that extending the hips to finish the Deadlift is *impossible* without extending the knee’s.
That being the case, LOCK THE KNEE’S OUT immediately after the bar passes over them. From there you can explode through the hips and finish with pop.
Want a video demonstration of what I mean? Take a gander at this brief video:
Friday’s Strength Lesson: “The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”
- BS Detection, Rational Skepticism, Epistemology, and More via Nick Tumminello
- Hamstrings – The Most Overrated Muscle Group for the Squat via Greg Nuckols
- Research Review: Energy Systems, Interval Training, and RSA via Eric Oetter
- Breathing, Rolling, and Crawling via Movement As Medicine
- The Ultimate Guide to Pain via Anoop Balachandran
- Jordan Syatt Interviewed on Evolutionary Health Radio – My BEST Interview Yet! via Brad Dieter and Syatt Fitness
- Do Carbohydrates Make You Fat? via Eirik Garnas
- 8 Nutritional Strategies for Those Who Can’t Gain Weight via Eric Cressey
- Are Deep Squats a Safe and Viable Exercise? via Brad Schoenfeld
- 4 Top-Notch Shouler Training Techniques via Tony Gentilcore Dean Somerset Lee Boyce Todd Bumgardner
- Sitting, Standing, or Walking: What’s the Best Way to Work? via Precision Nutrition
- The Truth About Vitamin D via Examine.com
- Caffeine Dependency via Medical News Today
- How to Improve Your Bench Press via 8WeeksOut.com
- Strength & Conditioning Q&A with Jordan Syatt via Syatt Fitness