Putting up big numbers in the squat rack is synonymous with pure strength.
However, for many trainees, we get stuck in a plateau.
No matter how many squat variations we add to our workouts or how much effort we give underneath the bar, our PRs remain the same.
Fortunately, last month we traveled to Denver and gained some insights on strength training in the MusclePharm gym.
And today, we bring you 3 tips to bust through squat plateaus as told by MusclePharm athlete, Mike Kundla.
While it’s not easy to continuously add weight to the squat, it’s definitely possible.
The next time you’re stuck in a squatting rut, try out these three tips:
1. Pause Squats
Mike starts off describing how to use a pause squat to burst through squat plateaus. To do a pause squat, slowly descend into the lowest position of the squat.
Once in the lowest position, hold the weight for about two seconds killing any momentum you may have. After two seconds, use all of your muscle power to explode up to the starting position.
2. Minimize Walkout
Most lifters take too many steps when bringing the bar from off the rack and into the squatting position. What this does is it really tires out your legs from the start.
Instead, minimize the amount of steps you take when getting into a squatting position. That way, your legs are fresher and able to take on more weight during the actual squatting motion.
3. Valsalva Maneuver
Most lifters know that breathing is important when it comes to lifting weights. Yet, many still hold their breath the entire time they’re doing an exercise.
The Valsalva maneuver is a breathing technique that will help fill your abdominal cavity with air, helping to support your spine and keep it straight throughout the entire lift.