Training Weakpoints: Squat – Galway Strength and Performance

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Training Weakpoints: Squat

We use the back squat or a variation (front squat, safety squat bar squat) as the main exercise on our squat days. They are followed by an assistance exercise to target a specific weak point that a lifter has. The remaining exercises are accessory exercises, used to build muscle in the legs and develop single leg strength.

Sample Workout:

  • Goblet Squats (Warm up exercise to prepare the body): 3 x 10
  • Squat: 4 x 5
  • Front Squat: 3 x 8
  • Good Morning: 3 x 10
  • Bulgarian Split Squat: 4 x 10 (each leg)
  • Backwards Sled Drag: 20m x 4
  • Ab Wheel: 3 x 12-15

Exercises for sticking point at bottom

  • Front squat
  • Pause squat in the hole
  • Olympic squats
  • Deep Safety Squat Bar squat
  • Lots of quad work (Belt squat, leg press, backwards sled drags, lunges)

Exercises for sticking point at half way

  • Pause squat at sticking point for 1,2 or 3 second count
  • Pin squats

Exercises for sticking point at top

  • Pause squat at sticking point for 1,2 or 3 second count
  • Pin squats
  • Good Mornings
  • Lots of hamstring work (Glute ham raises, straight leg deadlifts, leg curls)




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