1. Breathe Properly. Breathing correctly is key to a good squat. If you do not breathe properly, you are not going to get the results you are looking for.
Take a deep breath in at the start of the movement, hold your breath all the way down through to the bottom and then exhale as you press the weight back up. It is the intra-abdominal pressure at the bottom of the squat which will help you get out of the hole.
2. Keep Your Back Tight. Next, it is also a good idea to keep your back tight throughout the lift. As you set up for the squat, placing the bar across your shoulders tightens up your back. You can do this by thinking of getting your elbows to touch your lats. This simple thought process should help you squeeze your back, tightening it up and preparing your body to lift the load.
If your back is too loose, you will find you lose your power as you go through the movement.
3. Do Heavy Quad Work. It is also a good idea to do some heavy quad work as part of your workout approach…
- leg extensions,
- leg press, and
- hack squats
are all great for working your quads and will help you push through the movement. When your quads are weak, you just will not lift as much weight as you could be.
Follow up your sets of squats with heavy sets of these exercises as well as a few lighter sets taken to a higher rep range, for best results.
Try to train your quads at least twice a week, separated by preferably two days between sessions.
4. Deload Every Month. Finally, consider deloading once a month, every month. Deloading means backing off the weights for a session or two and just focusing on form and getting your rep count up.
Deloading will help give your body a break from the heavy lifting and ensure you come back feeling stronger once you get going again. The aim is to prevent overtraining.