Do Squat Stand Ups & Walk Outs To Improve Your Squat

Do Squat Stand Ups & Walk Outs To Improve Your Squat




 

rob-kingHey Rob King here and welcome to my blog.

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Read more ways to squat big weigh on my article on T-Nation 4 Crazy Ways To Squat Big Weight.

 

Squat Stand Ups

Squat stand-ups are one of the simplest, yet most effective things you can do to gain confidence in your squat and add more pounds on the bar.

They’re very simple to do. Let’s say your 1RM squat is 400 pounds. Work up to your 1RM squat, but don’t do a full squat.

Simply load the weight on the bar in the rack, get under the bar just as if you were going to unleash a hellish squat, and just stand up with it.

Don’t squat. In fact, don’t move. Just stand there holding the weight on your back for 8-10 seconds.

Rack it and add 10% to the bar so you’re now at 440 pounds. Again, set up and get tight as if you’re going to squat it.

Brace hard, keep your upper back and core tight, and simply stand up with the weight. Hold it for about for 8-10 seconds while keeping everything tight and lower it back to the pins.

From here add another 5-10%, if you’re strong enough to handle it.

Try working to 15 to 20% above your current 1RM squat.

The benefits are numerous:

  • Once you get comfortable with heavy weight on your back, your normal squat poundage will feel much lighter.
  • Standing with a heavy load on your back will make your upper back, traps, and core work like nothing else. Just holding heavy weight in position like this will cause your body to adapt and work hard with a very low chance of injury.
  • Your nervous system will get a serious wake up call.

 

Heavy squat walkouts mesh nicely with heavy squat stand-ups. But don’t go as heavy as you do on stand-ups – about 10-15% above your squat 1RM will do the trick.

There’s obviously going to be movement of the legs and ankles, so there’s a much higher risk of things going wrong. Leave your ego at home and train smart. Set the safeties high and if possible, have a 3-point spot (three spotters).

Get the weight on your back, get tight, stand up, then walk backwards and set up as if you were going to squat. But don’t squat. Just hold the position for 8-10 seconds while staying tight and bracing your core and upper back.

Once you’ve held the squat at the top for 8-10 seconds, walk forward and rack the weight.

Again, once you’re used to walking out with a big weight on your back, your normal poundages for your sets and reps won’t feel nearly as heavy.

You’ll also acquire a lot more confidence in tackling something really heavy. When I was training to break the Canadian squat record of 210.5 kg (463 pounds) at 83 kg body weight (183 pounds), I’d load up the bar to 465 pounds on every single workout.

The first time I stood up with it, I felt like my spine was going to collapse. The second time I tried it, I did a squat walkout with it. I did it twice more, and by the fourth time, I thought to myself, “This isn’t so bad.”

Two weeks later I did a full squat with the weight. This gave me massive confidence going into the Nationals where I broke the record on my second attempt.

 

READ MORE  8 Tips For A Stronger Squat

 

Squat Walk Outs

Heavy squat walkouts mesh nicely with heavy squat stand-ups. But don’t go as heavy as you do on stand-ups – about 10-15% above your squat 1RM will do the trick.

There’s obviously going to be movement of the legs and ankles, so there’s a much higher risk of things going wrong. Leave your ego at home and train smart. Set the safeties high and if possible, have a 3-point spot (three spotters).

Get the weight on your back, get tight, stand up, then walk backwards and set up as if you were going to squat. But don’t squat. Just hold the position for 8-10 seconds while staying tight and bracing your core and upper back.

Once you’ve held the squat at the top for 8-10 seconds, walk forward and rack the weight.

Again, once you’re used to walking out with a big weight on your back, your normal poundages for your sets and reps won’t feel nearly as heavy.

You’ll also acquire a lot more confidence in tackling something really heavy. When I was training to break the Canadian squat record of 210.5 kg (463 pounds) at 83 kg body weight (183 pounds), I’d load up the bar to 465 pounds on every single workout.

The first time I stood up with it, I felt like my spine was going to collapse. The second time I tried it, I did a squat walkout with it. I did it twice more, and by the fourth time, I thought to myself, “This isn’t so bad.”

Two weeks later I did a full squat with the weight. This gave me massive confidence going into the Nationals where I broke the record on my second attempt.

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rob-kingHey Rob here again.

I hope you enjoyed this blog post and that it helped you.

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