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How to Get a -MONSTER- Squat! (3 BEST MOVES)

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Rating: 4.0; Vote: 1

m going to show you the three best exercises for building up your squat without necessarily focusing all of your leg training on the big lift itself. Here, KC Mitchell, also known as That 1 Legged Monster, joins me in the X-BOX to share his favorite accessory lifts for the squat and why you need to be doing them if you want to squat as much weight as you can. I have covered before the concept of true strength vs compensatory strength. Far too many lifters push their numbers higher and higher in a race to lift heavy weights without being concerned about the fact that their use of compensation plays heavily into their ability to add weight to the bar. If you think that your strength is solely based on true strength gains but notice that you are starting to get aches and pains in the hips, low back and knees then you likely are bumping up your numbers on the back of additional compensations made in the squat. The best way to avoid this from happening is to be sure that there are no weak links in the chain. You want to focus on building up your strength in the three accessory exercises shown in this video to make sure that you are strong in all points of the range of motion on a squat. The first one up is the box squat. KC loves this exercise, especially when done with zero momentum from the bottom of the squat, as a way of increasing explosiveness and your ability to get out of the hole. The bottom of the squat is definitely the hardest range in the movement. Many of us can get to the bottom but lack the ability to explode out of it. Take the box squat to the bottom and pause slightly before standing explosively. The box squat will also increase your confidence in the squat. Because you know you have a safety net it is likely that you will squat more freely and loosely which can give you the ability to attempt weights that you wouldn-t normally attempt in the first place. The next movement is the good morning. Now this is the exercise that I traditionally hate only because it is likely one of the most commonly misperformed exercises in the gym. This is not a lower back movement. It is a hip hinge movement when done correctly. The best way for you to understand if you are doing it right is to film yourself doing the lift. If the bar path during the exercise goes forward and back then you are definteily not hinging properly at the hips and are doing the exercise wrong. You want the bar to travel almost directly straight up and down. Finally, the goblet squat done with a band around your outside hip is a great way to explore proper depth and stability in the bottom of a squat. The goblet position of the weight allows you to simply drop through your center of mass and get to the bottom position of the squat without issue. Because you need room to carry the goblet with your elbows held wide, you will need to open the hips properly to accommodate. In this position however, the hips are often times their weakest. They can tend to cave in just as you are about to push out from the bottom and stand back up. By placing the band on your outer leg you are going to have to resist the internal pull and force your legs outward. The weight you use here will not be high but you are not using this for the strength of your quads and glutes, more for the strength of controlling unwanted hip internal rotation. As you can see, there are some very important accessory lifts you will need to do when you are trying to increase your squat. If you feel your squat has been stuck in a rut, try these three lifts and when you see the changes head to and start training like an athlete in all of your workouts. Details matter when you train like an athlete, and when you pay attention to them, all of your lifts will increase
Date: 2022-04-22

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Comments and reviews: 10

Giovanni
Big mistake Athlean X!
At 3: 51, he is bowing forward, rather than leaning back, while lowering into full squat, upper leg parallel to the floor!
I can actually sit, to the floor, back completely straight up, face forward- as if standing straight in front of you face, just short! This is from Shaolin Kung Fu training, doing this 1 legged squats too. I was 440 lbs doing 133+ one leg squats!
I'm down to 390, FYI! Thsnks.
At ring weight of 230, 4 - 7% body fat, I was squatting up to about 425 lbs straight backed, maybe slight forward.
This guy thinks the Chinese are bowing, and not squatting. Why do you support that? Please review this video, and assure me, he is doing too much weight?
The chair is gone, so psychologically, at chair height, he pitches forward, building his sphincter? LOL
Oh, I am so embarrassingly funny punning!
Seriously, it was just a mistake, which is going to hurt his/our backs, if we do that on lower back day too, right, BreauX?
Love you teaching; freaked me out on this, though!
I have a broken back and neck, too. So, I must do it the right way. I've been lifting since 10 yo, for 46 years, and doing Shaolin Kung Fu and Martial Arts for 45 years - with some seriously hideous down time. I'm just coming back from a hella mess, again!
This time my spine and neck are more realigned, with less 24/7 pain, 37 years.
This is why I am watching you! The Physical Therspists, and Doctors, have emphasized 3 year+ of frame muscle redevelopment, and now released to walk again, building up extremely slowly! I have also been released to lift, after 6 months of Kung Fu, Tai Chi, Pelotis, yoga - not a good thing for broken back. I am back in the gym daily, doing micro workouts; one muscle group per day, super low weights - to build super slowly - to keep my neck and spine inline.
I had NO shoulder or traps to speak of, with huge muscles elsewhere compensating, wrongly. But, it kept me going - painfully - very! Painful! It isn't as bad, as long as I stay straight inline.
Please clarify, for me, that it is the worst squat I have ever seen! ? Please correct him? Look! It is so bad!
Look at how Shaolin go down on their heal, calf, and sit there forever, then spring up, or slip over this way and that, front or back squat to the heal, and twist squat to the floor and up! Even in a one leg squat, with one leg kicking out, as we go down, then up!
That, or you have me totally confused.
Rabbi Joseph
You will improve greatly!
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LifeLongStrong
Whoa! Box squats are dangerous garbage. My god, look at what he is actually doing. He sits to the box, allows the box to support the full weight of the bar and body. He allows the torso and bar to drift back slightly, then rocks forward creating horizontal momentum in the bar. This transfers weight from his butt on the box to his feet on the floor. By locking the hips and knees, and really creating a kind of ramp with the body, that horizontal momentum because vertical. It's the same way people rock up and out of a chair. There's nothing explosive about it. It deprives your body of effective stress and is dangerous as well. That's because the rocking up and out allows anyone to box squat much more weight than they can properly squat. That means coming down to the box, an immovable object, you are being driven by an irresistible force, more weight than you can properly squat or control, and your spine is the shock absorber in between.
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Michael
Hi Jeff,
You asked for questions about training that can help me and others. Well, here-s my question.
I have protruding discs at L4 and L5. I suffer back pain when I-ve got weight on my shoulders. As a result I have to do leg presses. But even though I am working regularly with 300kgs for 2-3 sets of 5-10 full depth reps, I-m still built like a string bean. The question: how do I get size out of my leg presses and what accessory exercises can I do that will help? Also, is there a way I can do squats that you know of or can identify?
Thank you Jeff. You have been and are a great help,
Michael
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sport
Well obviously I had crap form but tweaked the bottom of my spine on box squats. Did a set of squats no problem with the weight, then did same weight with box and tweaked it when first pushing off. Also it was way harder. So I'm guessing a few possibilities: I'm not going as low as I thought on regular squats, the box was too low, or maybe my core is too weak and I twisted while lifting off. Any ideas? It ruined a few days of workouts lol on one rep.
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drive7
I think the reason beginner to intermediate lifters need to avoid the good morning is that almost no one at that stage has the posterior chain strength and wiring to execute it effectively and safely. Your glutes and hams need to be at a point where there's no severe anterior/posterior imbalance. If you have that nailed, then by all means go for it.
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Redbeard
I'll tell you how you get a Monster squat. Start with 135 10 sets of 10 they'll move up as you get stronger until you get to 300 then keep doing ten sets of ten for a year you'll add an extra hundred pounds to your squat. Only have to squat once a week but it takes a whole week to heal up. Believe me it's all you need to do
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jasmorabb104
I also hate good morning. I like the hyperextention bench better. Your leg still caves in using the band on the goblet squat. Makes no since to me. The regular goblet squat under control I think is better. For me at least. Good mornings are just asking for a serious back injury.
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Will
Jeff. Great content. I have had two bulging disc L5 and S1. I-ve been told by Physio never lift more than half my body weights in a squat again as it will compress and re do my disc. I-m a fit 39 year old male just love some advice here
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jacko717
Goblet squat great, unless you have wrist mobility issues. I have scaphoid ligament damage and wrist arthritis, I cannot hold meaningful weight in the under the chin position.
Zercher Squats are an excellent alternative.
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