Do you want to learn how to squat, or learn how to squat better? If so, this guide will teach you everything you need deadlift biomechanics of the squat and deadlift bret contreras pdf know.
Do you want bigger legs? You’d be hard-pressed to find a better exercise than the squat. Do you want to become more athletic while decreasing your injury risk on the field or the court? Squats should probably be at the core of your training program. And of course, do you want to get stronger? Of course, I probably don’t need to tell you any of that.
If you sought out or happened upon this guide, you probably already know that the squat is pretty awesome. You’re primarily interested in improving your squat, squatting heavier weights, or building a set of legs that would get a nod of affirmation from Tom Platz. If so, you’re in luck. Squats come in all shapes and sizes, and can be used for a variety of training goals. This guide is going to break down the movement in-depth, teach you how to optimize your squat technique, and teach you how to start maximizing your squat training. I care what he has to say about squatting?
I’m a coach and drug-free powerlifter. I’ve been training for 11 years and coaching for 8. I’ve squatted 650lbs without knee wraps at 220lbs and 750lbs with knee wraps at 242lbs in competition. The 750lb squat was an all-time drug-free world record across all federations. I’ve coached lifters at all experience levels, teaching hundreds of new lifters how to squat on one end of the spectrum, and training several 600lb squatters and 3x bodyweight squatters on the other end of the spectrum. I’ve also learned from some of the best squatters in the world like Chad Wesley Smith and Max Aita. This is combined with a thorough understanding of the biomechanics of the lift.
I don’t say any of that to toot my own horn. I just want you to know I’m not just some random internet dude opining about the squat. I’d never claim that everything I say is right just because I squat a lot, and I’m entirely open to changing my views as I gain more experience, talk to more high-level athletes and coaches, and as new scientific evidence is published. I’d strongly recommend you read the whole thing, but if there’s one section in particular that interests you, feel free to skip around using the links below. One more thing: This guide is around 97 pages long.
What do I do about buttwink? What should I do about mobility restrictions if they’re limiting my squat depth? Why do people’s squat forms vary so much? Can everyone squat ass to grass?
Should I have a vertical bar path? Is a wide stance squat easier? Where should I focus my eyes? What should I do about elbow pain? How should I squat if I want to build my quads? Can I stick solely with squats to maximize leg development? What should I do about knee or back pain?