Squat Weak Links
You are only as strong as your weakest link. Let’s strengthen the chain.
A weak link is the reason you may encounter a sticking point in a lift or fail an attempt. Don't get discouraged. No matter how strong you are, there is always room for improvement! It's important to note that this doesn't mean you are weak. I explain it to my clients like this: "Your ___ is just stronger than you ___." The cool thing is we can fix your weakest link!! We do this through secondary exercises to complement your main lift and attack your sticking point.
Before diving into this blog, it's important to consider our body as a fully connected system (chain!), rather than just focusing on weak or strong parts. Keep in mind that the suggestions I'm sharing today are general and may not apply to everyone. Sometimes, what seems like a weak point could be due to technique or leverage. If you have any questions, feel free to reach out for coaching.
When creating a program for individual clients, I select a supplementary exercise that will enhance their main lift and target their specific areas of weakness, identified through analyzing their form and past training.
While my general programs address common issues for powerlifters, providing more tailored solutions can give you a competitive advantage. That's why in the Platform Ready program on TEAM UNCHAINED, I offer guidance and choices for squatting and benching to address your specific weak points, empowering you to choose the best option for your needs.
Now, let's examine some examples of potential weaknesses in your squat, bench, and deadlift.
Squat Weak Links:
Tightness in the hole
You have a “goodmorning squat”
You fail a little bit out of the hole
Bench Weak Links:
Lockout strength
Power off the chest
The pause
Deadlift Weak Links:
Leg drive off the floor
Lockout
Grip
Upper back strength
Today, we are going to focus on the main squat weak links! One weak link in the chain will compromise your form and ability to handle even more weight like a boss! Do you need to strengthen your legs or your posterior chain?
Check out this video coach Christy made that breaks down the squat weak links and demonstates their fixes!
Leg Weak Link
Do you ever notice that when you do a squat, it looks more like a seductive dance move than a proper squat? If so, it could be a sign that your posterior chain is stronger than your legs. When this happens, your body relies more on your back muscles to lift the weight, leading to the improper squat form.
This might happen because of your body's proportions, such as having long femurs, which requires you to push your hips back more to reach the proper depth of the squat, making your chest lean more forward. Improving your weak areas can help with the squat, but it won't change your body's natural proportions.
If you're concerned about having a "hingey" squat, it's important to note that it doesn't necessarily mean you have weak legs. When identifying a "goodmorning/stripper squat", look for a change in torso position from the downward phase of the squat to the upward phase. You'll want to avoid your hips rising before the bar during the squat.
How do we fix this?! Direct leg work of course!
⛓️Choices for if you have weak legs relative to your posterior strength:
Anderson Squats (bottom-up) from parallel or a little below
Belt Squat or Leg Press/Hack Squat if available
Pause squats (pause in hole 3-5s)
Front Squat/High Bar
Posterior Chain weak link
Have you ever considered yourself as "quad dominant?" Go ahead, quad queen/king! Or do you easily bounce out of the bottom of a movement but struggle halfway up? Your posterior chain might need some attention!
What comprises the posterior chain? It includes everything on the back of your body, but we are specifically targeting the glutes, hamstrings, and erector spinae.
⛓️Choices for if you have strong legs but a relatively weak core/posterior chain:
Good Mornings or Anderson Good mornings (bottom-up)
Anderson Squats (bottom-up) right above parallel
RDL
Stiff Leg DL
Box Squat
Application
We do these exercises directly after our main movement or on another assistance day with adequate rest between. We set the sets/reps/ and intensity to reflect our training phase.
Is this the only way?
Our main emphasis today was on the secondary exercises, but there are numerous other ways to target your weaker areas with assistance and accessory exercises. It's important to incorporate both heavier secondary exercises and smaller movements such as leg extensions!
Ex. You can do GHR or hamstring curls for your posterior chain
Ex. You can do lunges/step ups for your leg strength
There are so many more, but I will save them for another blog post!
The Whole Chain
Feeling overwhelmed? Don't worry, everything will be alright! No matter which exercise you choose, as long as you do it correctly and progressively increase the intensity, you will get better! It's also crucial to train your weak areas. Ultimately, think of your body as one interconnected system.
As you continue on your fitness journey, you'll realize that everything is a part of the process. Enjoy discovering more about your body and making specific adjustments to meet your needs. Remember to work hard, challenge yourself, and, most importantly, have fun!