How To Add More Weight To Your Squat TODAY!
How would you react if i told you you could add anywhere from 5-20lbs more to your squat today?
How would you react if I told you you could add anywhere from 5-20lbs more to your squat today? You would probably react the same way I did before I became a personal trainer with a corrective exercise specialization. I soon learned through my schooling that proper mechanics can lead to an increased performance and there was a way to seriously have an impact on your workout THAT DAY. Flabbergasted at what I had learned I wanted to try it out for myself. At that point in my life I had hit a hard plateau on my squat, no matter what I did I couldn’t squat more than 225lbs. Wanting to break through that plateau I did a self assessment on my lower body to find any movement dysfunctions. Come to find out I lacked ankle mobility on my left leg that caused me to distribute most of my weight to my right leg as I dropped into the squat and came out of it. Using corrective exercise techniques such as mobility and foam rolling to bring me back to my optimal movement patterns. Once I got under the bar I knew I was going to do It! I worked my way up to 225lbs and now I was going to attempt 230lbs. As I descended into the squat I got nervous. “What if I fail the rep?” I thought as I hit the bottom of the squat. Driving my feet through the floor I came out of the squat with some gas left in the tank. I finally broke through my plateau! Jumping with excitement as I thought to myself “I could do 235lbs for sure!” After taking my rest break, I got under the bar with my newly found confidence and 235lbs. I had completed the 235lb squat too! Knowing my limits, I stopped there and finished the rest of my workout elated with the result of correcting my movement patterns.
So what did we learn in this example I gave? If we assess our movement patterns we will find some form of dysfunction that is impeding our maximum potential. You find this most common in people with chronic lower back pain. There is a dysfunction commonly with either the hips or the core (specifically the internal obliques and the transverse abdominis), and that dysfunction causes those people to walk different, sit different, and stand different. These altered movement patterns will cause some muscles to tighten or get stronger, while others will get looser and weaker. No amount of massage or chiropractic therapy will fix that if we don't address the underlying issues such as strengthening those weak/loose muscles and continuing to loosen those tight/strong muscles. A study by the Journal Of Orthopedic & Sports Physical Therapy talked about the correlation to chronic low back pain and a weaker transverse abdominis/Internal Oblique and how fixing that underlying issue will improve or get rid of the pain. Now here is the catch, you may be able to add more weight to your lifts TODAY, but you will need to be consistent with corrective exercise to fix your movement issues completely. Adding the corrective exercise movements that your body needs specifically on a daily basis will be the difference between consistently progressing with your max potential or hitting plateaus consistently due to non-optimal movement patterns. If you don’t know how to perform an assessment on yourself, or you don’t know any corrective exercise that will help with the dysfunction you have personally, I would recommend hiring a personal trainer or a corrective exercise specialist like me to properly assess you to find where your dysfunction lays and formulate a program dedicated to fix those dysfunctions that can be done alongside any workout program.
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