Technique I use to PR my back squat

   
      First I warm up with my 3 things I wrote about here Squat warm up.
1. Ankles 2. Knees 3. Hips

     My current max is 355, so here is a sample of what I would do.

     I keep my flat shoes (INOV8 192's) on to start my build to a heavy weight, this is essential.  It will create a mobility session in the build.  Stay away from your Olys for now.  Also do not use your belt yet either.  Using the belt will come later for the psychological edge.

     My progression is based on the philosophy of Coach Michael Rutherford.  I start with the bar for 5-6 reps.  Then I build by 50 lb jumps.  So I will do 95 for 4-5, 145 for 4-5, 195 for 3-4, 245 for 3.   These reps tend to get me really working on my balance up to the heavy stuff.  At some point along the way, I'll sit at the bottom for a second usually with the 195 or 245 to get my bottom position feeling good.

     Now that the weight is heavy, I switch to my Oly shoes.  Still no belt though.  I'll go for 295 for 1-2.  And so let's just say that I'm hunting for 360 today.  I will start to approach the weight slower instead of by the full 50 lb jumps.  So with Olys but still no belt, I'll put on 330 and hit a single.

       Next I will go just under my PR with a belt on.  I'll go for 350.  This usually feels WAY easier now that the belt is on.

     The next stop will be 360.  My coach says to stay away from the current PR on the way to the new one.  So I always sneak up on it.

     Technique:

1. I always set/brace my spine on the unracking.  I dial in my tension enough that I can still breathe and unrack.  So not totally breathe holding grrrr bracing.  I do this from the empty bar onward.

2. I place my hands as close as I can get them to my shoulders but still able to push the elbows forward under the wrists.  This does 2 things: 1. It creates tension in the upper back when the hands are closer to the shoulders.  2. Driving the elbows forward and keeping them under the wrists keeps the chest from falling.

3. I squeeze the bar hard with my hands.

4. I never walk out from the rack more than 2 steps.

5. I take a deep breath and really try to fill up the lower part of my stomach and then my ribs.

6. Then I do the lift.

Some folks advocate a heavy walk out with something like 390 on a 360 attempt and holding it for 8-10" but I have never liked this.

Bottom up squat warm up

     I warm up for squats the same way every time.  It takes under 10 minutes or so and I never have a problem with squats since doing this.  If I skip it or cut things out, I tend to have a few issues (getting too far forward, tight hips in the bottom, quad strains, etc...)

ANKLES

Banded distraction for a minute or so each side.



I usually will not use a plate for this, but you can.  I roll the knee gently to each side and will step on the band near my ankle with my free foot to give it more tension the last 30 sec or so.

Getting my ankles mobile allows to be stay MUCH more vertical in the torso during the lifts.

KNEES

I love a couch stretch.  Usually same thing, a minute or so each side.


I feel this lengthens the cross bridges in the quad muscles and really helps avoid strains from the heavy eccentrics that come from full depth heavy squats.

HIPS

https://www.youtube.com/watch?v=lbozu0DPcYI  Ido Portal...need I say more?

Here's a less than 3 minute video showing the Ido Portal Squat routine 2.0.

I run through all of the poses for about 3-5 minutes, depending on how they feel.



I LOVE this warm up for the hips.  It is hands down the best I've seen.


There are other stretches I've played with over the years but its come down to these 3 things as the best and most efficient for me.