Why Can’t I Squat Heavy?
Squatting heavy is no easy feat. It requires tremendous strength, mobility, and dedication to master. But if you’re struggling to add weight to your squat, it may be time to examine the underlying cause of your limitations. Here are some common issues that could be preventing you from squatting heavier.
Lack of Mobility
Many lifters are able to generate enough strength to complete the squat, but lack the necessary mobility and flexibility to do so correctly. This can lead to increased risk of injury, form breakdown, and even dreaded plateaus. Improving your flexibility, especially in the hips, ankles, and thoracic spine, can help decrease your range of motion and allow you to move heavier weight with greater control.
Training Volume & Technique
Sometimes, the issue is not physical, but mental. If you’re feeling fatigued or unmotivated to keep pushing, your squat may suffer. Additionally, proper technique is essential to ensure your progress isn’t hindered. Make sure you’re engaging your core and maintaining a neutral spine throughout the lift. Additionally, focusing on proper execution of the eccentric (lowering) portion of the lift is key to improving strength and comfort with heavier weights.
Activate the Core
The squat is an amazing full-body exercise; however, many lifters rely heavy on the quads and don’t engage their core enough. Weak core muscles can lead to form breakdown and make it easier to round the back under load. Make sure to fire up your core muscles first before starting a set and focus on keeping a neutral spine while squatting.
Finally, proper nutrition is essential to increase strength. Don’t be afraid to add a few extra calories to your diet if you’re feeling fatigued or struggling to make progress. It’s important to be mindful of the quality of the food you consume – base your diet around nutrient-dense, whole foods and you’ll be on your way to heavy squats in no time.
Squatting heavy is a challenge: it takes strength, mobility, technique, and plenty of determination. If you’re facing difficulty increasing the weight on your squat, consider these factors: mobility, training volume & technique, core activation, and nutrition. If you address these areas and commit to hard work, you should be able to progress your squat strength in no time!
2. Are you allowing your muscles to recover adequately between squat sessions?
It depends on the intensity of the squat sessions. Generally, for most resistance training sessions, a 48-hour rest period is recommended before repeating the same exercise. However, if you’re doing high-intensity workouts, it may be best to take 72-hour rest periods to allow for adequate muscle recovery. Additionally, taking active rest days in between workouts can help with muscle recovery.
1. Have you considered having your technique checked by a qualified fitness professional?
Yes, I have considered having my technique checked by a qualified fitness professional. I think it would be a great opportunity to learn more about proper technique and be sure that I am getting the most out of my workouts. It would also be a great way to identify any potential problems or areas of improvement in my technique.