TABLE OF CONTENTS7 HABITS OF HIGHLY EFFECTIVE SQUATTERS 48 WEEKS TO MASSIVE LEGS 11HOW I BUILT MY BEST SQUAT EVER: FRONT SQUATS 18HOW I BUILT MY BEST SQUAT EVER: SAFETY SQUAT BAR SQUATS 21WORLD RECORD SQUAT TRAINING 23HOW I BUILT MY BEST SQUAT EVER: LOW BAR GOOD MORNINGS 29SQUAT DEVELOPMENT FOR WEIGHTLIFTING 32HOW I BUILT MY BEST SQUAT EVER: SPLIT SQUATS 49STRENGTH IN THE HOLE 52BUILDING THE SQUAT 56VANILLA GORILLA SQUATTING 61WORLD RECORD SQUATTING 64200 POUNDS OF PR 70JUGGERNAUT SQUAT MANUAL3
7 HABITS OF HIGHLY EFFECTIVE SQUATTERS BY CHAD WESLEY SMITHRun faster, jump higher, tackle harder, whatever your athletic goal is, improving your squat will help you reach them. The squat is ultimate developer of quad, hamstring, glute and hip strength and these are the muscles that are responsible for sprinting speed and jumping ability. It is no coincidence that Olympic sprinters, the fastest athletes on the planet, possess tremendous lower body development. Ben Johnson, the former World Record holder in the 100m was said to have squatted 600 pounds for 6 reps at a bodyweight of only 175 pounds. Whether your goal is powerlifting dominance, legendary strongman performances or tremendous athletic feats, these squat training tips will get you there.CLICK HERE TO VIEW CHAD’S SQUAT TRAINING TIPS1. IMPROVE YOUR MOBILITYA lack of mobility will make it difficult to for you to hit proper depth and if you are able to hit depth, it will be difficult for you to maintain your strongest body position. This inability to maintain proper body positions is more likely to lead to injury and if you are injured you can’t squat. Consistently stretching your hips, quads, hamstrings will 4For Chad Wesley Smith, becoming American Record Holder in the squat didn’t happen by accident— but from forming these habits.
help you maintain better squatting positions and stay healthy so you can train hard.2. SQUAT TO DEPTH ALL THE TIMEIf you are going to be a great competitive squatter you must squat to depth all the time. Do not fool yourself into thinking that you can squat high in training and then will hit legal depth in a meet. I have always made it a motto to “Leave No Doubt” in my squatting. I don’t want to have to even look for 3 white lights when I finish a squat because I should already know that I hit proper depth. Film your squats from the side to check your depth or having your training partners assess your depth for you and remember, friends don’t let friends squat high.3. SPEED, SPEED, SPEED!The best way to squat big weight is to squat fast. Generating great speed and force is the best way to drive through sticking points.