How to Master the Barbell Squat: 3 Simple Rules for Success
Strengthen your entire body by performing squats
As a distance runner, I’ve traditionally scoffed at the squat rack.
You become a better runner by running, duh. You want to run faster? Run hills. Incorporate sprints. You want to run longer? Add in weekly long runs. Go for 3 hour walks.
“Barbell squats have no business in a running program,” I would say. “They’re too stressful. They don’t provide value. They’ll compromise recovery.”
Boy was I wrong. Flat out wrong.
Today, I squat 2–3 times per week. I’ve been doing so for years. Of the 10 pounds of muscle I’ve added since 2017, I credit squats with most of those gains.
I’m consistently injury free. My joints, ligaments and tendons are still able to handle the physical beating that running requires, even as I slip into my mid-thirties.
I’m in arguably the best shape of my life. Let’s get you there too.
Here are three simple rules to mastering the barbell squat, the king of all strength-training exercises.
1. Start light
Many folks make the mistake of squatting too much weight too soon.
Call it ego, call it impatience, call it trying to look like a badass in the gym, if you attempt more than you can handle “you’re gonna have a bad time” (+5 points if you get the reference).
Start with the bar. Yes, just the bar. 45 pounds of metal muscle madness.
Form is everything. Squats are a compound exercise, meaning they work multiple muscle groups through multiple planes of motion. There is a high likelihood of injury if you’re not careful.
By starting light, you’re giving your body enough time to properly acclimate to the exercise. You can think about the correct placement of your feet and hips without worrying about the weight.
You can make sure your core is properly engaged. That your lower back is braced. That your chest is out and your eyes are up. That your knees aren’t caving in.
You can make sure you lower down to at least 90 degrees before pushing back up to a standing position.
“Form is more important than weight,” says C. J. Murphy, a competitive powerlifter and strongman. “Every rep should look crisp and smooth.”
Watch my buddies Hudson and Brandon if you need a refresh on form.
Starting light builds your foundation from the ground up, one brick at a time.
2. Focus on your breathing
“It’s just breathing,” you might say. “What’s there to focus on?”
More than you might think.
“When you consider the rate, quality, and control of your breathing during training, you get better results,” says Mike Clancy, C.S.C.S., a New York City strength coach. “The more efficiently you deliver oxygen to your muscles, the harder and more efficiently you can work, which leads to better results”.
In other words, just by breathing correctly you can significantly improve exercise performance. Instead of completing six repetitions in a given set, maybe now you can get eight.
Thats a 33.3% increase.
A good rule of thumb is to breathe in as you lower the weight, out as you raise up. Just as you would for any other exercise in your routine.
However, as the weight increases, bracing yourself properly becomes very important. You’re lifting a lot of weight from a rather vulnerable position. And with proper bracing comes a slight variation in breathing technique.
Take a quick breath in before performing the repetition and hold. Perform the repetition, down and up. Exhale at or near the top. Slight variations based on personal preference are fine, but make sure not to unbrace until the repetition is complete.
Your repetition tempo shouldn’t be too fast or two slow. Lower the weight under control, then lift up hard and fast (but still under control).
Is that Arnold Schwarzenegger I see? I thought so!
3. Use the 5x5 training method
The idea behind 5x5 training is simple.
Instead of your typical 3 set, 8–10 repetition protocol, perform 5 working sets of 5 repetitions.
The results are explosive.
Due to fewer repetitions per set, you’ll be working with heavier weights. And due to the additional sets, you’re not losing out on many repetitions. Your body is in for quite a shock with this unique combination of load and volume. And shock is exactly what the body needs to spur physiological changes.
5x5 training is the perfect protocol for breaking through a plateau or busting out of a rut.
I’ll warn you, 5x5 training is intense. It’s most certainly not for beginners. I recommend using the 5x5 method only after at least six months of consistent training.
Expect to be sore. Especially the first week or so. Respond accordingly. If you’re too tired or sore heading into a 5x5 workout, postpone until tomorrow. Opt for some active recovery or light cardio instead.
There’s no secret to why 5x5 training works. No magic. Just hard work.
8x Mr. Olympia Ronnie Coleman said it best,
“Hard work and training. I lift heavy, work hard and aim to be the best.”
Be strong, be safe, be well.
Scott Mayer is a runner, thinker, curious observer and certified personal trainer.