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Depth builds strength, power, and discipline.
The squat is not only a leg exercise, it’s the foundation of real strength. It not only builds your legs, but your whole posterior chain, develops total-body stability/control, and increasing drive under load.
But it’s also the lift most people cut short… either in depth, patience, or intent.
So let’s break it down: how to set up right, move with control, and actually squat in a way that makes you stronger; not just sore.
"Mastering others is strength. Mastering yourself is true power."
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The Setup: Control Before The Drop.
A strong squat starts before the first rep.
How you approach the bar determines how you’ll move it.
Bar Placement:
There’s no single “right” position; only what fits your body.High-bar sits on top of your traps; more upright, quad-focused.
Low-bar rests across your rear delts; more forward lean, hip-dominant.
Both build strength. Pick what feels natural and allows a stable spine.Grip & Upper Back:
Grip the bar tight and pull your shoulder blades together.
Think “bend the bar over your back.” This creates tension through your lats and keeps your upper back locked in.Feet & Stance:
Feet about shoulder-width apart, toes slightly out.
Your knees should track over your toes; not cave in or shoot out wide.Brace:
Take air into your stomach and expand 360 degrees.
Your brace should make your entire torso rigid (like a solid column supporting the weight).Walkout:
Three steps. That’s it.
Unrack, step back, adjust your stance.
Don’t waste energy dancing around.
The Key:
Squatting starts with control.
If your setup is solid, everything after becomes smoother.
The Descent: Control the Drop
How you lower into the hole determines how you come up.
Most failed squats start from a rushed or loose descent.
Stay tight on the way down.
Keep tension in your core, glutes, and upper back.Lead with your hips and knees together.
Don’t just drop straight down. Push hips back slightly as your knees bend forward.Control the bottom.
Don’t bounce. Hit depth, stay tight, and use your legs (not momentum to come up).
A proper squat should bring your hips at least parallel to the floor.
But more important than “deep” is controlled.
The Drive: Rising with Intent
Coming out of the hole is where most lifters lose control, and times their confidence.
Drive your feet through the floor. Don’t think about lifting the bar; think about pushing the ground away.
Lead with your chest. Keeps your spine neutral and prevents collapsing forward.
Knees out, hips under. Keeps power in line and avoids folding at the bottom.
Lock out tall, not hyperextended. Finish strong and stable. No leaning back or shifting balance.
Cues That Actually Work:
“Brace before you”
“Pull the bar down into you.”
“Push the floor apart.”
“Stay tall through the chest.”
“Control the drop, attack the rise.”
These simple reminders make a big difference in performance and safety.
Variations: Build Up In Different Ways.
The squat has more variations than any other lift, and each one can build in a different way.
Back Squat (High- or Low-Bar)
The king of overall strength. Builds the most muscle and raw power.
Front Squat
More upright, demands core and upper-back strength. Great for athletes and mobility development.
Box Squat
Improves control, teaches hip engagement, and helps break bad depth habits.
Safety Bar Squat
Friendlier on the shoulders and perfect for lifters managing upper-body issues.
Pause Squat
Teaches control, patience, and stability under load. No bouncing, just pure strength.
Split Squat / Bulgarian Squat
Single-leg work that builds balance and fixes asymmetries.
Each variation has value; use them to build, not to replace, the fundamentals.
Programming Example:
Day 1: Heavy Back Squat (5x3) + Front Squat (3x5)
Day 2: Speed Squat (6x2 at 60%) + Split Squats (3x8 each leg)
Day 3: Pause Squat (3x3) + Good Mornings (3x10)
Accessory: Planks, back raises, and loaded carries
Remember: strong legs don’t mean much if your back and core can’t support them. Build the whole base.
Methods:
Heavy Work (3–6 reps):
The foundation for raw strength. Focus on tension, not grinding.
Volume Work (6–10 reps):
Adds muscle, work capacity, and reinforces form. Keep your technique identical to heavy days.
Speed Work (50–70% of max):
Perfect for teaching explosiveness out of the hole. Focus on intent and bar velocity.
Accessory Work:
Single-leg work, good mornings, back extensions, and core stability drills.
These build the structure and control to squat safely long-term.
Thanks for reading this week’s edition of The Weekly Standard!
If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!
COACH’S INSIGHT
There is a reason they call the squat the king of all exercises.
Hips rising too fast? Strengthen your core and upper back.
Knees caving? Widen your stance or build glute med strength.
Struggling with depth? Work mobility and controlled tempo squats.
Losing tightness at the bottom? Brace harder and pause your reps.
Remember: the goal isn’t just to squat heavy; it’s to squat well.
3-Part Series Closing-
Deadlift. Press. Squat.
Three lifts that build not just strength, but character.
Each one build strength, and each one demands its own kind of discipline:
The deadlift builds grit.
The press builds control.
The squat builds power.
Master them, and you’ll build more than muscle. You’ll build the mindset that carries over into everything else you do.