When it comes to training and nutrition, most of us understand that shortcuts are rarely effective or sustainable in the long run. However, specific science-backed strategies can almost immediately impact your squat strength, regardless of your experience level. We’ll bypass the basics like squatting frequently (2-3 times per week is ideal), squatting early in your workout when you’re fresh, and ensuring adequate calorie and protein intake. Instead, we’ll focus on strategies you might not have considered.
Our first strategy is priming your nervous system for a heavy squat using acclimating drills like walkouts and pin squats. This involves preparing your brain and nervous system to fire under heavy loads. It’s similar to how a weighted training ball makes a regular basketball feel lighter afterward.
For heavy walkouts, load 95-105% of your one-rep max (1RM). Walk the weight out, brace as usual, and walk it back in without squatting. If you’re new to walkouts, start with a weight you’ve successfully squatted before gradually working up to supramaximal loads. Set your safeties higher than usual and use a spotter if possible. Performing walkouts once or twice monthly before your planned squat workout can make subsequent sets feel lighter, boost confidence, and familiarize your upper back and stabilizers with supporting heavy weight.
Another helpful variation is the pin squat. Set the bar on the safety pins at the bottom and start with the concentric phase. This can be incredibly beneficial for lifters intimidated by the traditional squat’s lowering phase. Unlike a deadlift, where the weight simply rests on the ground if not lifted, a failed positive in a squat can be concerning. Pin squats eliminate this fear by starting with the positive and finishing with the negative. A great progression is setting the pins at half-squat depth and gradually lowering them over time to parallel or just below. Beginners should start with 65-75% of their 1RM for 4-6 reps at parallel. If the pins are set higher, you can load closer to your max and progressively lower the pins. If a lack of confidence hinders your squat, incorporate one of these drills every few weeks.
The second strategy is fine-tuning your ideal squat technique. Many stick with their initially learned squat form, but fine-tuning three aspects—bar position, squat depth, and stance width—can significantly boost your numbers.
Let’s start with bar position. While low-bar squatting often increases strength by 5-10%, many still prefer high-bar. A 2017 study confirmed low-bar’s efficiency for heavy loads, but there might be an adjustment period. The key difference is shifting the bar a couple of inches lower on your back, causing a slight forward lean while maintaining a straight bar path over mid-foot. While high-bar can be excellent for hypertrophy with lighter loads, low-bar is often superior for maximizing strength. Using both variations concurrently—low-bar for heavy top sets and high-bar for paused technique and hypertrophy work—can create a well-rounded lifter.
Next, optimize your squat depth. Two effective schools of thought exist. The first involves intentionally limiting depth to the minimum required for your goal. Less depth equals less range of motion, potentially allowing you to lift more weight. Powerlifters only need their hip crease below the knee, while those focused on general strength and size should aim for parallel or just below. The second school of thought advocates squatting as deep as comfortably possible to maximize the bounce from the hole (stretch-shortening cycle). Experiment to find your ideal depth. Those with good ankle mobility often benefit from deeper squats, while those with less ankle mobility might find limited depth more effective.
Finally, adjust your stance width. If you typically use a shoulder-width or slightly wider stance, try widening it by two inches on each side and flaring your toes out slightly more. A wider stance can optimize the stretch reflex without excessive depth, increase adductor involvement, and reduce back strain, potentially enabling you to lift more. Experiment to see if this works for you.
Our third strategy involves optimizing your training gear. While not essential, three items offer solid empirical support: a belt, knee sleeves, and solid-soled shoes. A belt isn’t a passive tool; it’s meant to enhance bracing. Brace actively against the belt by breathing down into it and pushing your midsection out 360 degrees, creating a rigid support column. Research indicates belts don’t reduce core activation. Most lifters experience a 5% strength boost with a belt. Knee sleeves provide extra spring out of the bottom and added stability, potentially offering a 2-5% strength boost. Finally, solid-soled shoes improve stability and force transfer compared to running shoes. Consider Chuck Taylors, Vans, or heeled squat shoes if ankle mobility is an issue.
The fourth strategy is setting regular weight or rep personal records (PRs). The frequency depends on your training level. Novices should aim for PRs almost every session, adding around 5 pounds to their squat weekly. This linear single progression maintains sets and reps while steadily increasing weight. Beginner-intermediate lifters can use linear double progression, alternating between adding a rep and adding weight weekly. Intermediate-advanced lifters will see less frequent and linear progress but still need regular PRs. This could involve matching previous weight and reps with less exertion or better technique, or setting new maxes at the end of training blocks. Regular signposts confirm you’re progressing in the right direction.
