When it comes to building strength and functional movement, the squat is a foundational exercise. It’s one of the best ways to develop lower body strength, improve mobility, and enhance overall power. But, to get the most out of your squat, you need more than just basic technique.
In this guide, we’ll dive deep into methods that optimise squat performance, including the use of bands and chains, advanced loading strategies, and tips on how to maximise the benefits of each squat session.
Squat Mechanics: The Science Behind the Movement
The squat may look straightforward, but it’s a highly complex movement requiring coordination, balance, and strength across multiple muscle groups. Key areas engaged in a squat include the glutes, quads, hamstrings, core, and lower back. The biomechanics of squats involve both concentric (lifting) and eccentric (lowering) contractions, with each phase serving a unique purpose in strength development.
“If you’re intent on attaining improving your squat, leave your ego at the door and work on the areas that are weak.”
Quick Power Tip: Focus on controlled eccentric contractions. Not only does this increase muscle engagement, but it also reduces the risk of injury and helps build strength efficiently.
Advanced Techniques: Integrating Bands and Chains for Squat Variability
Incorporating bands and chains into your squat routine can help break through plateaus by challenging the body in different ways and enhancing the strength curve. Each technique has distinct benefits:
1. Bands
Using resistance bands adds variability to the squat. Bands increase tension as you ascend, demanding greater muscle engagement toward the top of the movement, where the load would typically decrease.
Why It Works: Bands accelerate the load’s descent beyond the force of gravity, which increases the eccentric load. This requires greater force to control the movement, building explosive power.
Programme Design Tips:
Use bands on every other upper-body workout, or incorporate them into three consecutive upper-body sessions for balanced strength gains.
Aim for a 40-60% 1RM (one-rep max) load with the bands.
Use a fast, controlled tempo to optimise kinetic energy build-up.
2. Chains
Chains are an excellent tool to alter the squat’s loading pattern. As you lift, the weight increases due to the chains coming off the ground, matching your natural strength curve. This means that the load is heaviest at the top (strongest position) and lightest at the bottom (weakest position).
Why It Works: Chains force stabiliser muscles to engage more due to the oscillating movement, improving balance and coordination.
Programme Design Tips:
Ensure chains rest on the ground at the start of the movement.
Aim for around 60% of your 1RM load with chains.
Cycle between sessions with and without chains to stimulate different muscle adaptations.
The Role of Tempo in Squat Performance
Tempo plays a critical role in strength gains, especially with advanced techniques like bands and chains. Slowing down the eccentric (lowering) phase can increase time under tension, which promotes muscle hypertrophy. A fast concentric (lifting) phase, on the other hand, builds explosive power.
Trainer Insight: Tailor tempo to match each client’s goals. For muscle growth, use a slower tempo; for power, increase the speed of the concentric movement.
Assessing and Optimising Squat Depth
Achieving optimal squat depth is about more than just going low. It requires mobility, stability, and strength in multiple joints, including the hips, knees, and ankles. Depth is important, but ideal depth varies depending on individual biomechanics.
Tip for Advanced Clients: Practice goblet squats or box squats to improve depth gradually, focusing on maintaining form and joint stability. Trainers can assess depth and recommend mobility exercises to support deeper, safer squats.
Maximising Progression with the Right Loading Patterns
The structure of your training programme is crucial to making progress. Alternating between different types of loading - such as linear, wave, and undulating - can keep the muscles challenged and prevent plateaus.
Linear Loading: Increase weight each session to build strength gradually.
Wave Loading: Cycle through high, medium, and low reps/weights within a single workout to build both strength and endurance.
Undulating Loading: Vary reps and intensity across weeks for continuous adaptation.
“Advanced loading patterns allow us to target different muscle fibres and energy systems. By switching things up, we prevent adaptation and keep the body challenged, which is the key to long-term strength gains.”
Troubleshooting Common Squat Issues
Even advanced lifters encounter issues with squats. Here’s how to address common problems:
Butt Wink: Often caused by limited hip or hamstring mobility, the ‘butt wink’ (pelvic tuck at the bottom) can be corrected by improving hip flexibility and focusing on depth control.
Knee Valgus (Caving In): Strengthen the glutes and abductors to counteract knee caving.
Upper Back Rounding: Core and thoracic spine strength are essential for maintaining an upright posture. Exercises like front squats can help improve these areas.
The Importance of Deloading for Long-Term Gains
A well-planned deload week - reducing volume or intensity - gives muscles and joints time to recover, preventing overuse injuries and promoting growth.
Why It Matters: Consistent heavy lifting without rest increases cortisol and decreases performance. Integrate deloads every 4-6 weeks for balanced, sustainable progress.
P.S. for Trainers: Enhancing Client Experience with Masterclass-Level Techniques
For trainers, incorporating these advanced techniques not only boosts client results but also adds value to your services. Clients appreciate the added expertise, and it differentiates your training from generic programmes.
This advanced guide equips you with science-backed techniques and programming strategies to take squatting to the next level. Whether you’re aiming for strength, power, or hypertrophy, these methods offer a structured approach to pushing past plateaus and achieving impressive, sustainable results.
ABOUT THE AUTHOR
James Stoddart-Burrows MSc MA CSCS PICP
James holds an MSc and Masters in Sports Science; he is a Certified Strength and Conditioning Specialist (CSCS) and a Poliquin International Certification Program (PICP) coach. James brings over two decades of experience in personal training and strength coaching. Having trained NFL players, elite athletes, and high-profile professionals at some of the world’s top-tier facilities, James combines exceptional expertise with a passion for helping clients achieve transformative results. Now, he brings the same premium service to his home town with Pinnacle Strength Lab, a private gym and personal training facility based in Medstead, near Alton, Hampshire. James specialises in sustainable fat loss, strength building, injury rehabilitation and strength and conditioning for athletic performance, offering bespoke coaching tailored to every client’s goals.
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