 You uh front squatting for honey? I'm here to front squat 400 because someone said my legs were small. It was really rude I think it was Bart. Someone on the Someone on the internet said it and then Bart said it. I'm gonna measure them My legs are for sure bigger than Bart Kwan's go to his latest video both on Bart Geo's channel and on the barber to get channel And say Mike's legs are bigger than yours. There's no way his legs are bigger in mine Ladies and gentlemen today, we're gonna talk about how to blow up your squat now You may be saying Mike, but you're a little sucky. You don't squat that much my best squat in competition is 590 My best set all times about 550 for four and I don't know if I've ever talked about this on YouTube But I have coached an all-time world squat record all time all time all time all time Not your little federation in your county with your bum-fucked nowhere carnival upside down left side right clown-ass referee In all-time world record I've coached two or three of them So I may or may not know a little something about squatted and we'll dig in today in the video Be sure to give this thing a thumbs up talk about increasing your squat I'm a solid Mike 3sb.co for all the good company you want to rep with Powerfest Expo 13th and 14th Santa Clara, California 50% fact the podcast that you need in your life. Let's go Common thing people like talk about is like how everyone deadlifts more than they squat and the truth is the strength for both and most individuals Is probably similar but to display that strength in the squat Although powerlifting isn't that technical of a sport takes a lot of balance a lot of practice and a lot of Time under the bar to find that balance to be able to portray or display that strength So although you may you know have a huge differentiation where you're pulling 500 only squat in 315 Know that the shrinks there. It's just gonna take more practice which leads us right to tip number one Frequency in my opinion is king of powerlifting. We need to practice the lifts like we're playing golf like we're playing basketball I don't know if you guys ever played any sport out there Doesn't mean you're going 100% all the time sometimes we'll do scrimmages where you can only take one dribble in basketball Or maybe we're running through plays and you're going 70% speed you're jogging But it's just to get that repetition. Maybe you're just shooting free throws a hundred of them Obviously the Systemic fatigue isn't going to be as much. We have external load here So getting tired recovery volume all these things matter more than in other sports But the concepts generally speaking of the same you play basketball for five hours on a Monday next Monday You spend another five hours, etc. Etc. Is that player going to get better than someone who's practicing an hour an hour and a half every single day? Obviously not you got to practice every single day get that repetition get that motor skill I'd say for the majority of folks is anywhere between two to four times a week You should be squatting some kind of lift that looks similar to your competition squad number two talking about squatting There's a lot of cues and we've gone over on the 50% of podcasts where people say like best cues worst cues And the truth is the cue is only as good as the person receiving and who you're communicating to a lot of people talk About pushing through your heels and squatting through your heels and leaning back and hips back and all these cues Which is good for a very beginner because often when you tell someone to squat They'll tend to be kind of like this They just don't know how to move their hips and knees at the same time and so their heels tend to raise But for anybody who's been squatting six months to a year They understand that your entire foot needs to be on the ground And I hate to obsess about the foot because I think it's one of the most Overrated things to have spoken about on the internet right now. What type of shoe you're wearing What's your pinky toes doing with the third hair on your second ring toe fingers doing doesn't matter in a squat Sorry to offend anybody out there, but it's just the truth you go talk to Dan bell the biggest baddest squad around the planet And he doesn't know what the fuck his foot's doing when he unwrapped 1,100 pounds What I do like to think about is the shin bone our main bone in our knee And I think about driving that thing straight through the bottom of the ground and so yeah You want contact with your toes you want contact with your heel I think about my entire foot on the ground for sure But the biggest thing is finding that balance like we said before the squats a very technical movement You're carrying heavy loads. You're trying to control your hips in your knees from wobbling around You want to keep that bar over your midfoot? But I also want to keep my body over my midfoot and people always talk about bar path bar path bar path But if your body moves correctly the bar is going to be in the correct path, which is straight up and down Talked about it a bit in the deadlift video People for some reason think that your squat needs an insane amount of volume and crazy intensity But as soon as you deadlift with high volume or high frequency, you're gonna get obliterated just to Reiterate the myth your deadlift is a concentric only movement mean you're only pulling up We're not going down the squat We're doing both and people think the deadlift will tax your CNS and honestly it doesn't it goes back to point one The only reason it does is for most people you're lifting an overall heavier load on your deadlift because you're better at Deadlifting mechanics than you are the skill of squatting so with the squat though because it is more technical again We're talking about Frequency more often focusing in on our form finding our balance handling higher intensities in all lifts is a great tool The specificity if your goals to get stronger something like powerlifting to handle loads above 70% more often if you're squatting 50% all the time yeah You can build muscle and get some reps in when the load gets heavier or closer to your one rep max Often now our technique goes out the window so practicing once or twice a week handling loads 80 85 Maybe even 90% of our one rep max will allow us to mentally and physically get prepared to handle maxes better Ladies and gentlemen a little bit on the squat man leave your questions on the squat below We can go into more detail and more specific stuff talking about squat we go over form We can do whatever you all need appreciate you man We over me be a part of something big in yourself solid my new videos every Tuesday and Thursday catch in the next one