5 reasons your squat isn't getting better
Stuck on the same weights for a while? Reps getting stronger but max single not budging? It happens to the best of us, and here's why:
1. You only ever squat at the end of workouts.
It's fairly common when you start-out lifting that your technical and speed-focused work comes first. Your priority is paramount to success and in the beginning that priority is getting proficient at the snatch, clean & jerk, maybe the power variations and using pulls to increase that base technique. It makes perfect sense, and is absolutely the right way to start. It’s just that once technique is profficient you’ll need a new long term plan for continuing success.
Once you're technique is fairly sound, you no longer need to have it feature as the headline in every session. Here is where you can start to prioritise your strength again - by focusing on your squat. You can't push everything up all the time, use a periodised approach and swap the focus in each 4-6 week phase.
2. You only squat once or twice per week.
Fatigue from squatting can be tough and at least to start with you'll get pretty sore. That puts some people off from training them with higher frequency. Ok, you might see your competition lifts take a little nose-dive at first. You're a bit more tired and a bit more sore. I assure you this is only temporary and you'll soon see everything coming back up. Adding squat frequency is great for busting through plateaus even if overall volume remains similar.
3. You prefer one style/type of squat so do that most often.
We can all be guilty of only training our strengths. Some people don't like the feeling of heavy front squats. Others don't feel they can achieve as good a position with back squats. The key is to use variety in a sensible programme which will increase your overall strength. If you've been doing majority of your leg strength work using a front squat, change the volume in favour of back squats. If you've been back squatting for ages try using more front squats. Equally if you're only ever using bilateral lifts, consider adding some split squats or lunges for a phase.
4. You don't do any accessory work.
Your squat will be limited by what you can support on your trunk/torso. Direct ab and back training will go a long way to increase your back squat and front squat (as well as your competition lifts!). Weighted planks, back extensions, dead bugs, leg raises, good mornings and side bends should become your best friends in your next phase.
5. You are squatting wrong!
Simply getting better at squatting is often over-looked when trying to get stronger. There's a chance you are just not squatting the way YOU should, and this won't be exactly the same for everyone. Small changes in stance, foot position, hip/knee dominance and trunk bracing will make a huge difference in both confidence and strength. Have you considered whether you are timing the 'bounce' correctly? There is a lot to squatting, more than just sit down, stand up. Get some coaching if you don't know what and why to change things.
I hope this helps and you can relate to one or more of the above.
How are your squats going? Let me know what you’ve found helped your squat most!