Squatting 201
by Daniel Conner

Ok in the last article I discussed with you form and squatting technique and in this article I want to get into some tips on getting some big numbers on the squat. Remember that no one squats heavy overnight and it takes time, proper form and recovery to get stronger along with proper dieting and supplementation. With that being said, let’s get into some tips on squatting.

You may have noticed I said tips and not routine, this is simply because a routine that works well for me may or may not work well for you. So I shall give you 4 tips and you can, through the process of trial and error, see what works best for you. So let’s get into it shall we?

TIP # 1
Dropping Box Squats

Ok, what you need first is a box that is 1" below parallel and an addition to add to it that is right around 2" in height to place on top of the box to squat down to. After you have that this exercise is simple yet effective. I use this exercise for a near max effort workout, so weight wise I would say 70% of your one rep max. Now place the additional 2" on top of the box and perform 2 reps. Without hesitation have your spotter remove the 2" addition and perform 2 more reps to the box itself. As with all exercises think speed and focus on form. As far as sets go I perform 8-10 sets with as much rest as needed between sets. This is a great exercise to shock the body into going deeper in the hole. You can always squat more to a higher box so when you drop 2" this may not sound like much, but you will definately feel it.

TIP # 2
Neck Harness/Squats

Ok find yourself a neck harness strap it on and start squatting. Ok let me break that down a little bit so there is no confusion. I use this exercise for overall squat condition and to make sure I keep my head up through the lift. I have been told by some, let’s say GYM FANCY LADS, that still don't believe in squatting for who knows what reason, that this is a dangerous exercise. What I say to that is simple, "YOU DON’T KNOW SQUAT!" This has helped me tremendously when it comes to pushing back into the bar explosively, and like I already stated, keeping my head up. Oh yeah, not to mention add some serious neck size in the process and overall squatting balance.

Ok enough talking, here it is the neck harness, strap it on add a weight that you can perform 15 good but hard reps with the neck alone. Ok for depth purposes get out your box to squat, and with the neck harness on, begin squatting. Now the way I perform these is as follows: I begin my descent by looking straight forward and slightly upwards. When I get to the box I allow my head to slowly tilt forward and boom on the rise, I explode into the bar by while pushing back and up into it, I thrust my head upwards, like a neck raise. I usually do these last in the workout because after 5 sets of 10 you will be dizzy, sick, and your neck will be on fire, but these are very very effective so add them right away.

TIP # 3
Toe level Deads/Regular Deads

These hurt and I hate them however they are a great way to build up your lower back and hamstring strength dramatically. This is not a new nor is it a fancy exercise. It is nothing more than performing deadlifts while standing on weight plates at toe level and supersetting it with regular deads. I first starting doing these back when I was competing in strongman competitions and wow they worked well. What I do is find a weight I can pull for 3 reps at toe level then after performing those, step off the plates and jump right into regular deadlifts to failure.

TIP # 4
Drop Set Sled Pulls

Ok now onto one of the most grueling exercises to perform on a nice hot day - sled pulls. Now you do not need to run out and buy a fancy sled, you can do what I did and get and old tire, throw a board in the bottom, drill a hole to attach a chain or rope and there you go. Ok well like its name its nothing more than pulling a weighted sled for a set distance. Notice I said pulls and not drags. I always do sled pulls at the end of my workouts for added GPP. Throw them into the mix today and see the results. I usually perform 4 trips of 100 feet with a weight I can usually perform 50 feet with so I am killing myself, then take off some weight and finish the course.

In Closing

I can go on and on with tips and tricks but these are the 4 that work the best for me. I would suggest throwing them into your routine right away and see what kind of results you will experience. As a rule of thumb, never try to add more than one new movement into the mix in the same workout. Give one a try and feel how it affects you then go on from there. I hope one of these help you reach your goals. Thanks for your time and I will see ya soon.

Take Care,
Daniel Conner