Article Rundown

• Finding the optimal squat for you
• How to properly stiffen the core before squatting
• 10/20/Life Style Warm-Up
• BONUS TIP!

Finding The Optimal Squat For You

In this video, I discuss the optimal squat stance for individuals who lift heavy weights or enjoy lifting weights, including but not limited to CrossFitters, powerlifters, bodybuilders, and strongmen. I will delve into the specifics of the squat stance and the warm-up routine designed to maximize your squat performance. I will share strategies that have proven effective throughout my career, including insights from my world record squat of 1,306 pounds. Whether you’re dealing with sore hips—potentially arthritic—or have logged significant mileage under the bar, I will teach you how to properly warm up your hips and stance for the best possible squat.

The most important approach I adopted during my equipped lifting days was starting with a narrower stance than my competition width, particularly when lifting raw or before putting on my gear. During my warm-up with the barbell, I began with my narrowest stance, gradually widening it with each increase in weight until I reached my competition width. This strategy prepared my hips for the squat and allowed them to warm up progressively without immediately subjecting them to maximal stress.

Properly Stiffening The Core

Additionally, I strongly advocate for a thorough core warm-up before you even approach the bar. An effective method is to incorporate the McGill Big 3 exercises—bird-dog, curl-up, and side plank—tailored to your needs. These exercises prime your system, enhance hip mobility, and create the core stiffness necessary for stability under the bar. It’s essential to focus on priming your core without exhausting yourself before your main lifts. In my book “Gift of Injury,” I recommend a descending pyramid of 6-4-2 repetitions for the Big 3, which serves as a solid foundation for most lifters. My other book, “10/20/Life,” outlines a comprehensive four-part warm-up that complements this approach.

The 10/20/Life Style Squat Warm-Up

The first component of my four-part warm-up is elevating your heart rate. This could involve a brisk walk or any activity that warms up your tissues. The second component is engaging your core using the McGill Big 3, reinforcing the principle that proximal stiffness enhances distal athleticism.

The third component involves specialized assistance or mobility exercises to prepare you for your main lift. I recommend beginning with a narrow squat stance and gradually widening it. Applying a heat cream to your hips can stimulate blood flow and warmth to that area. My favorite product I use for this is our CBD product “Heat Wave” which promotes warmth and blood to the area with the added benefit of CBD. You can find the product [HERE]. 

Additionally, goblet squats or hip airplanes can effectively mobilize the hips in preparation for squatting. It’s crucial to remember that this is not about stretching; rather, it’s about fine-tuning your mobility to meet the specific requirements of the squat or your primary lift. This principle also applies to shoulder mobility. If you experience limitations or issues in that area, start with a wider grip on the bar and progressively narrow it with each set until you reach your desired width.

Finally, the fourth component of the warm-up is to begin with the empty barbell, focusing on form with minimal weight. It’s common for things to feel less than ideal initially, but your performance should improve as you progressively load the bar. I found that my form and comfort level improved significantly after adding around four plates, so I advocated starting with a narrow stance and gradually widening it.

Conclusion

First, prime your hips for the squat with exercises such as lock clamshells or glute bridges. Second, stiffen your core using the Big 3. Third, engage in specialized mobility or assistance work, such as goblet squats or hip airplanes, to prepare for your squat. Lastly, refine your technique by starting with the empty barbell. Remember that even if things don’t feel perfect during the initial sets, you can gradually improve as you increase the weight and maintain your form. For those with more experience or age, these principles are even more crucial for maintaining health, comfort, and safety.

As a bonus tip, avoid squatting too frequently; multiple barbell squat sessions per week are generally unnecessary and can lead to overtraining and potential issues. For further insights on this topic, I highly recommend my books “Gift of Injury” and “10/20/Life.”

BRIAN DOES ONLINE AND IN-PERSON COACHING!

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