How To Fix a Stalled Squat
February 26, 2020
Quick… if you were trapped on a desert island and could only do one movement for exercise, what would it be?

There’s a damn good chance you answered, “squat.” And that’s a great answer because the squat is absolutely one of THE best movements for strength, which is why It’s the foundation of nearly every lifting program.

But you already knew that.

The challenge though is that, while the squat is all-powerful, it’s also highly susceptible to plateau. Now, I don’t know about you, but I’ve stalled out with my squat before and it put a major damper on my training and honestly, general well-being too.

The most common advice for breaking through a plateaued squat is simply to squat more. Sometimes that works, but it usually doesn’t get to the root of the problem. I’m not diminishing hard work - it's absolutely a requirement for getting stronger. But working harder isn’t always the solution, sometimes you have to work smarter too.

What does working smarter look like?

Since the squat requires so many of your body’s prime movers, it’s highly susceptible to imbalances amongst those muscles.
Your quads, glutes, hamstrings, hips, abs and back all need to work in coordination. If one of those muscle groups is weaker than the rest, it will limit your squat strength.

Maybe you’ve already tried to work smarter and added in some accessory stuff. But how did you decide which movements to include? Unfortunately, conventional wisdom sucks for this too. Most coaches will simply tell you to hammer on your hamstrings. This is excellent advice for geared lifters. For the rest of us, this recommendation isn’t necessarily helpful. Raw lifters require a more targeted approach - to be able to diagnose and address specific imbalances.

So, how do you do that?

Most lifters fall into one of two camps with their squat imbalances:

  1. leg dominant
  2. back dominant

Identifying whether you’re a back or leg dominant squatter and taking corrective action based upon this information will make you a more efficient squatter, it will make your everyday squat training more effective and perhaps best of all, it will make your squat numbers go up. BIG TIME.
Being leg or back dominant in the squat is what I refer to as a strength blindspot. It's one of many issues that seems relatively small, but ultimately puts a huge damper on your gains over the long term.

Everything above is straight out of the Overview section of the module on How to Diagnose and Correct Your Squat Imbalances (so you can lift heavier shit).  Click here to subscribe to the full Stronger Every Month program and get access to the rest of this module, which includes:

  • A breakdown of which muscles your body uses throughout the range of motion in a squat with simple illustrations so you don't need to have a degree in anatomy to make sense of it.
  • Videos showing you exactly what leg and back dominant squatting looks like, so you can figure out which camp you fall into.
  • Videos showing you the accessory movements that are most beneficial for correcting your imbalance.
  • PDF downloads that walk you through how to modify your existing training to include targeted accessory work.

Below is a screenshot from inside the module that shows all the other sections.

And this is all in just one module.  There are other modules on glute training and body recomposition and more being added every month.  Getting stronger isn't just about what lifting program you're doing, it's about all the other small things you're not doing.  Stronger Every Month makes sure to help you fill in those gaps. 

Click here to subscribe to Stronger Every Month now and you'll be lifting heavier shit in no time.
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