Building Stability in the Squat for Strongman and Powerlifting
The squat is one of the most foundational movements in strength training, serving as a cornerstone for both strongman athletes and powerlifters. However, achieving and maintaining stability in the squat is a challenge that requires attention to joint health, proper bracing, and targeted accessory work. This comprehensive guide explores advanced techniques to help lifters improve squat performance while protecting their joints from undue stress.
We aren’t going to reinvent the wheel here.
Why Stability in the Squat Matters
Stability in the squat is the linchpin of effective and safe movement. A lack of stability often leads to technical breakdowns, reduced force production, and a heightened risk of injury. For strongman athletes and powerlifters, stability translates into better force transfer, higher lifts, and longevity in the sport.
Key areas of focus for squat stability include:
Joint Integrity: Ensuring mobility and stability across the hips, knees, and ankles.
Core Strength: Establishing a solid foundation through bracing and intra-abdominal pressure.
Neuromuscular Coordination: Synchronising movement patterns to achieve balance and control.
Joint Health and Mobility
Joint health is a foundational component of squat stability. Healthy joints provide the range of motion necessary to achieve depth while maintaining alignment under load.
Hip Mobility
The hips are the engine of the squat. Tight or restricted hips can force compensatory movement patterns, often leading to instability.
Dynamic Warm-ups: Incorporate drills like the Spiderman lunge, 90/90 hip switches, and hip airplanes to improve mobility and dynamic control. Example video: EliteFTS Hip Mobility Drills
Hip Capsule Mobilisation: Use bands to perform distraction exercises, increasing joint space and mobility. Example video: Westside Barbell Hip Band Mobility
Strengthening Exercises: Include Romanian deadlifts (RDLs), hip thrusts, and Cossack squats to build posterior chain strength and hip mobility. Example video: John Meadows Cossack Squats
Knee Stability
The knees act as a hinge point, transferring force between the hips and ankles. Instability here often results from weak stabilising muscles or improper tracking.
Bulletproofing the Knees: Add terminal knee extensions (TKEs), step-ups, and sled drags to strengthen the quadriceps and improve patellar tracking. Example video: Donnie Thompson Knee Stabilisation
Single-Leg Movements: Exercises like Bulgarian split squats, single-leg box squats, and split stance RDLs enhance stability and correct imbalances. Example video: EliteFTS Bulgarian Split Squats
Ankle Mobility
Restricted ankle dorsiflexion can compromise depth and alignment.
Calf Stretches: Perform wall or band-assisted stretches to improve range of motion. Example video: Westside Barbell Ankle Mobility
Soft Tissue Work: Use foam rolling or lacrosse ball massages on the calves and tibialis anterior to reduce tightness. Example video: John Meadows Calf Mobility Tips
Ankle Control Drills: Incorporate ankle rocks and eccentric heel drops to build strength and mobility. Example video: Donnie Thompson Ankle Strengthening
Bracing and Intra-Abdominal Pressure
A strong brace is critical for spinal stability and efficient force transfer. Lifters who fail to brace effectively often experience power leaks, compromising their lifts and increasing injury risk.
The Anatomy of a Brace
Diaphragmatic Breathing: Focus on expanding the abdomen, not just the chest.
Rib Positioning: Ensure ribs are down and stacked over the pelvis.
Belt Use: A belt enhances intra-abdominal pressure. Use it as a tool, not a crutch.
Bracing Drills
Breathing with Resistance: Use a band around the lower ribs to practise diaphragmatic breathing and lateral expansion. Example video: EliteFTS Breathing Techniques
Plank Variations: Side planks, RKC planks, and hollow body holds reinforce core stability under tension. Example video: John Meadows Plank Variations
Pallof Presses: Anti-rotation exercises build core control and resist spinal movement. Example video: Westside Barbell Pallof Press
Loaded Carries: Farmer’s walks and suitcase carries challenge the brace under dynamic conditions. Example video: Donnie Thompson Loaded Carries
Westside Barbell Insights
Louie Simmons emphasised the importance of a strong core in generating maximal force. Incorporating reverse hypers, standing ab crunches, and ab rollouts into programming can significantly enhance bracing strength and overall stability. Example video: Westside Barbell Reverse Hypers
Accessory Work for Stability
Targeted accessory work addresses weak points and builds the muscle groups essential for squat stability.
Posterior Chain Development
A strong posterior chain supports the hips and back, both critical for stability.
Good Mornings: Focus on hip hinging to strengthen the hamstrings and glutes. Variations include seated good mornings and band-resisted good mornings. Example video: EliteFTS Good Mornings
Glute-Ham Raises: Build hamstring and lower back endurance while improving knee stability. Example video: Westside Barbell GHR
Conjugate Variations: Use specialty bars, like the safety squat bar or cambered bar, to challenge stability in unique ways and train the posterior chain under different stimuli. Example video: Westside Barbell Cambered Bar Squat
Reverse Hypers: A staple Westside Barbell movement to build lower back and hip endurance. Example video: Westside Barbell Reverse Hypers
Quadriceps Strength
The quads play a crucial role in knee extension and squat depth.
Front Squats: Shift the emphasis to the quads while demanding core engagement. Variations include paused front squats and tempo front squats. Example video: John Meadows Front Squat Variations
Leg Presses: Use controlled, full-range reps to isolate the quads without spinal loading. Experiment with unilateral leg presses to address asymmetries. Example video: EliteFTS Leg Press Tips
Sled Pushes: A functional way to build quad strength and endurance without axial loading. Example video: Westside Barbell Sled Push
Stabilising Muscles
Smaller stabilisers are often overlooked but play a critical role in maintaining balance.
Copenhagen Planks: Strengthen the adductors for better knee stability and hip control. Example video: EliteFTS Copenhagen Plank
Suitcase Carries: Challenge unilateral core stability and improve anti-lateral flexion strength. Example video: Donnie Thompson Suitcase Carries
Unilateral Work: Include single-leg Romanian deadlifts, lateral step-ups, and contralateral loaded lunges. Example video: John Meadows Single-Leg Work
Program Considerations for Stability
Dynamic Effort Days
Westside Barbell’s dynamic effort method trains stability through speed work and controlled deceleration.
Use 50–60% of your 1RM for speed squats.
Incorporate accommodating resistance (bands/chains) to challenge stability at different phases of the lift.
Add box squats to teach controlled descent and explosive reversal. Example video: Westside Barbell Dynamic Box Squats
Max Effort Days
Max effort lifts expose weaknesses in stability. Rotate squat variations to target different positions and planes.
Examples: Box squats, Anderson squats, Zercher squats, and paused squats. Example video: EliteFTS Paused Squats
Test stability under varied conditions with banded or suspended squats. Example video: Westside Barbell Banded Squats
Volume and Frequency
High-frequency squatting can improve neuromuscular coordination. Aim for 3–4 squat sessions per week, varying intensity and volume.
Use submaximal loads to practise technique and reinforce stability without overtaxing recovery.
Common Mistakes and How to Avoid Them
Overemphasis on Load: Stability should not be sacrificed for heavier weights. Prioritise form and movement quality.
Neglecting Mobility: Tight joints lead to compensatory movement patterns and inefficiencies.
Skipping Accessory Work: Weak points remain weak without targeted intervention.
Inconsistent Bracing: Failing to create consistent intra-abdominal pressure compromises spinal stability.
Conclusion
Building stability in the squat is not just about lifting heavier; it is about lifting smarter. By focusing on joint health, mastering bracing techniques, and incorporating targeted accessory work, you can achieve a stronger, more stable squat while reducing your risk of injury. Whether you are a strongman competitor or a powerlifter, stability is the foundation for longevity and success in the sport.
If you’re serious about improving your squat performance and protecting your joints for the long term, expert coaching is key. At JH Elite Performance, our Gold Coaching Package is tailored for strongman athletes and powerlifters who want to master their lifts, build stability, and smash their goals. With personalised programming, ongoing support, and the insights of over a decade of elite coaching, we can help you take your squat to the next level.
DM us today or visit www.teamjoshhezza.com to secure one of the limited spots in our Gold Coaching Package. Don’t wait – your next PR is within reach!
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