Dominate the Squat for Reps: Strongman Competition Strategies for Maximum Performance
Introduction - Why the Squat Matters in Strongman
The squat is one of the fundamental movements in strength sports, yet it remains underutilised by many strongman competitors. Unlike the deadlift and overhead press—staples of nearly every competition—squat events appear less frequently in strongman contests. As a result, many athletes opt to prioritise other lifts, neglecting dedicated squat training outside of competition prep.
However, history tells a different story. Some of the greatest strongmen of all time—Zydrunas Savickas, Brian Shaw, Eddie Hall, and Bill Kazmaier—built their dominance on a foundation of year-round squat training. They understood that the squat has direct and indirect carryover to multiple strongman events, making it an essential lift for any serious competitor.
In this article, we’ll explore why squatting should be a year-round priority for strongman competitors, how it contributes to event performance, and why ignoring it is a mistake. Dominate the Squat for Reps
Why Do Many Strongman Athletes Neglect the Squat?
Strongman competitions tend to favour deadlifts, pressing, and moving events over traditional squat tests. When squats do appear, they take on various forms, such as:
Squat for reps (e.g., axle bar, yoke bar, or car squat apparatus)
Max squat events (often with a specialty bar or unique setup)
Front-loaded squat variations (stone squats, keg squats, or sandbag squats)
Because of this variability, many competitors assume that squatting heavy year-round isn’t necessary and instead focus on deadlifts, yoke walks, and loading events. Some even argue that the squat doesn’t transfer well to strongman unless an athlete has the ideal leverage and body type.
However, this thinking is flawed. While the deadlift is undoubtedly a primary movement in strongman, neglecting the squat entirely leaves major gaps in an athlete’s overall strength and stability—gaps that can directly impact competition performance.
What the Data Says: Squatting and Competitive Success
A 2016 analysis of World’s Strongest Man (WSM) winners revealed an important trend:
The WSM winner has historically won the squat event 53.8% of the time, making it one of the stronger indicators of overall victory.
Conversely, events like the Hercules Hold have never been won by the WSM champion, suggesting that some events have little correlation with overall competition success.
This data highlights the squat’s significance—not just as a stand-alone event, but as a measure of an athlete’s general lower body strength and structural integrity. Strongman is a sport of total-body power, and few movements develop this better than the squat.
How Squatting Carries Over to Strongman Events
While some argue that squat strength doesn’t always translate to strongman, real-world evidence suggests otherwise. Here’s how a strong squat base benefits multiple events:
Yoke Walk – Squatting strengthens the hips, glutes, and core stability, allowing athletes to move more efficiently under heavy loads.
Atlas Stones & Loading Events – Squat variations (such as front squats) build the quad and core strength necessary for powerful hip extension.
Deadlift – A strong squat improves leg drive off the floor, reducing reliance on posterior chain dominance.
Pressing Events – Squats reinforce bracing and upper-back tightness, improving overhead pressing mechanics. As well as improving leg drive.
This is why legendary strongmen squat year-round—not just to perform well in squat events, but to build a stronger foundation for all competition lifts.
The Case for Year-Round Squatting
The best competitors don’t cycle the squat in and out of their training; instead, they adjust intensity, volume, and variation throughout the year to maintain strength without compromising recovery.
Zydrunas Savickas incorporated squatting weekly into his training, utilising front squats and box squats for event carryover.
Brian Shaw prioritised squat training while balancing knee health, modifying volume based on competitive demands.
Eddie Hall focused on developing maximum leg drive to assist with his world-record deadlift performances.
Even athletes who prefer a deadlift-heavy focus would benefit from keeping squats in their programme to improve movement efficiency and injury resilience.
General Programming notes on Squats for Strongman
To maximise squat benefits without overloading joints, strongman competitors should structure squat training around their competitive calendar:
Off-Season Training:
Focus on building absolute squat strength with variations like safety bar squats and box squats.
Keep reps between 5-8 to improve work capacity without excessive knee stress.
Emphasise front squats, box squats and zercher squats to transfer strength to loading events.
Competition Prep (8-12 Weeks Out):
Shift towards specific squat event practice (e.g., car squat apparatus, high-rep axle squats).
Increase single-rep intensity while tapering volume to avoid excessive fatigue.
Include speed work (dynamic effort squats) to reinforce explosive movement patterns.
Dealing with Knee Pain: The “Angry Knees” Problem
One of the biggest complaints about year-round squatting is joint stress, particularly in the knees. This is especially true for strongmen who also train heavy yoke walks and carries.
Strategies to manage knee health while squatting:
Rotate specialty bars (SSB, Duffalo bar, etc.) to reduce joint stress.
Use box squats to control depth and minimise strain.
Increase single-leg work (step-ups, Bulgarian split squats) to build knee stability.
Prioritise recovery with proper warm-ups, mobility work, and deload phases.
By programming intelligently, competitors can maintain strong squat performance without excessive wear and tear.
Squatting may not be as common in strongman competitions as deadlifts and pressing events, but ignoring it is a mistake. A well-developed squat has direct and indirect carryover to nearly every event, improves total-body strength, and is correlated with competition success.
The world’s strongest men—Kaz, Zydrunas, Shaw, and Hall—all recognised its importance, training it consistently and adjusting programming as needed.
For strongman competitors who want to dominate, the takeaway is clear: train the squat, refine your technique, and use it as a tool to build strength across all events.
Technical Considerations for Squatting in Strongman
Squatting in strongman is a unique challenge that differs significantly from powerlifting. While powerlifters focus on a highly standardised movement with strict depth requirements and a straight bar, strongman competitors must adapt their squatting to various event demands. From awkward front-loaded implements to high-rep endurance-based squat events, the ability to modify technique while maintaining brute strength is critical. This article explores the key technical considerations for squatting in strongman, including mechanics, variations, equipment, and programming.
Differences Between a Competition Squat and a Powerlifting Squat
Strongman Squats Require More Variability: Unlike powerlifting, where the movement is highly standardised, strongman squats take many forms, such as axle bar squats, front squats with odd objects, or car squats.
Higher Reps, Less Maximal Loading: Many strongman squat events focus on max repetitions rather than a 1-rep max, demanding superior conditioning and muscular endurance.
Greater Focus on Bracing and Stability: Strongman competitors often have to squat with unstable loads, requiring superior core strength and control compared to a controlled barbell squat.
Implements Change Mechanics: Front-loaded squats (such as stone or keg squats) shift the centre of gravity forward, forcing the lifter to engage the upper back and core more than in a standard back squat.
Box Squats: A Key Tool for Strongman Squat Performance
Box squats have long been a staple of Westside Barbell-style training and are particularly useful for strongman athletes. The benefits include:
Reinforcing Posterior Chain Dominance: Box squats develop glutes, hamstrings, and hips, which are essential for strongman events.
Reducing Joint Stress: The controlled descent and pause eliminate unnecessary eccentric strain, helping competitors maintain knee and hip health during high-volume training.
Building Explosive Strength: Sitting back onto the box forces lifters to drive explosively through the sticking point, improving carryover to events like yoke walks and log press.
Developing Strength in Different Positions: Varying box heights can train different sticking points, mimicking real-world event challenges.
Adjusting Squat Mechanics for Different Event Implements
Strongman squats are not just about moving weight—they are about moving weight in unconventional ways. Understanding how to adjust technique for different implements is essential:
Front-Loaded Squats (Stones, Kegs, Sandbags): Requires a more upright torso, stronger upper back, and deeper knee flexion.
Car Squats or Rack Squats: Often have a fixed range of motion, requiring lifters to train isometric strength and explosiveness.
Axle Bar Squats (OFTEN TO BLOCKS OR PADS): The thicker bar challenges grip and core stability, making setup and bar position crucial.
Squatting with a Yoke or Odd Object: These require an emphasis on foot positioning and breathing techniques due to shifting loads.
Suit and Knee Wrap Considerations: Training Setup Is Crucial
Using a Squat Suit in Training: Squatting in a suit changes technique dramatically; competitors should practice with it well in advance of competition.
Knee Wraps vs. Sleeves: Knee wraps provide additional rebound and are often permitted in max squat events, while sleeves offer stability and are useful for rep-based work.
Belt Use: The squat places significant demands on core strength, making belt positioning and bracing techniques essential for maximising strength without sacrificing mobility.
The Rise of Squat Events in Strongman Competitions
While historically overshadowed by deadlifts and pressing events, squats are becoming increasingly relevant in strongman.
The Arnold Classic and SMOE have introduced challenging squat events that require competitors to showcase both max strength and endurance.
A squat event can often be a key differentiator in determining overall competition placement, as not all competitors prioritise it in their training.
Why Squat Strength Matters Year-Round
Baseline Strength & Stability: Keeping squat strength high ensures athletes are always prepared for surprise squat events.
Carryover to Other Events: Strong squats directly improve yoke carries, loading events, and general leg power.
Strategic Squat Variations: Using safety bar squats, zercher squats, and front squats can build leg strength while minimising joint wear.
Tapering Volume & Intensity: Adjusting squat load during competition prep prevents knee overuse while maintaining maximum strength.
Squatting in strongman is more than just lifting heavy—it’s about adapting to different implements, adjusting technique, and maintaining year-round strength. Whether using box squats to develop explosive power, perfecting front-loaded squats for odd-object lifting, or preparing for competition-specific events, strongman athletes must train the squat intelligently.
For those looking to dominate in squat-based events, structured programming and technical mastery are non-negotiable.
Programming the Squat for Strongman Success
Squatting is a fundamental movement in strength sports, but its programming for strongman requires careful planning. Unlike powerlifting, where the squat is always a tested lift, strongman competitors must balance squat training with event-specific demands, including yoke carries, deadlifts, and loading events. Whether following a Conjugate Method framework or a Block Periodisation approach, structuring squat training effectively ensures optimal strength gains without unnecessary fatigue. This article outlines two key programming methodologies, strategies for competition prep, and common mistakes to avoid.
Conjugate Method Framework for Strongman Squatting
The Conjugate Method, popularised by Westside Barbell, is particularly useful for strongman due to its focus on constant variation, accommodating resistance, and maximal intent. Here’s how it applies to squat programming:
Max Effort Lower (ME LB)
Heavy squatting once per week using straight bars, specialty bars, or box squat variations.
Rotating variations every 2-3 weeks prevents stagnation and builds strength in multiple positions.
Typical choices: safety squat bar squats, cambered bar squats, box squats, high bar close-stance squats.
Dynamic Effort Lower (DE LB)
Lighter, faster squats performed at 50-60% of 1RM plus accommodating resistance (bands/chains).
Focuses on bar speed, force production, and technical refinement.
Typically programmed for 8-12 sets of 2-3 reps with short rest periods (30-60s).
Common setups: box squats, banded squats, or speed front squats.
Squat Event Preparation
For 1-3 weeks before you plan to hit the max weights or reps hard a competition style squat events should be lightly trained on DE days to refine movement efficiency.
As the competition approaches, ME days should include specific event variations (e.g., car squat, frame squat, yoke squat).
Basic Block Periodisation Approach
For athletes who prefer a structured progression model, block periodisation allows for clear training phases:
Accumulation Phase (8-12 Weeks Out)
High volume, moderate intensity to build a foundation of strength and muscular endurance.
Squat 2-3 times per week, incorporating front squats, zercher squats, and pause squats.
Accessory focus: unilateral work (lunges, split squats), posterior chain development (RDLs, GHRs).
Strength Phase (4-8 Weeks Out)
Volume decreases while intensity increases.
Heavy squats once per week, event-specific squatting (e.g., yoke squats) added.
Intensity in the 80-90% 1RM range, focusing on squat variations that address weak points.
Competition Prep Phase (1-4 Weeks Out)
Specific event squat practice (car squat, axle bar squat, etc.) should be prioritised.
Volume is reduced, but intensity remains high.
Tapering process: Last heavy squat should be 7-10 days before competition.
How to Prepare for the Squat Event in a Competition Generally
Adjusting Training 6-8 Weeks Out
Identify the exact squat event setup (bar type, depth requirements, rep scheme).
Introduce partial range movements like box squats at competition depth.
Adjust foot stance and bar position based on event specificity.
Practicing the Event Implement
Whenever possible, practice with the actual equipment used in the competition.
If event implements aren’t available, mimic the setup (e.g., car squat → high-box SSB squat).
Prioritising Recovery and Knee Health
Heavy squats and yoke carries place high stress on the knees, so strategic deloads are essential.
Implement contrast therapy, soft tissue work, and knee stability drills.
Reduce axial loading in the final 10 days before the event to stay fresh.
Common Mistakes and How to Avoid Them
Not Squatting Heavy Year-Round
Many strongman competitors neglect squatting unless a squat event is upcoming.
Maintaining baseline squat strength year-round prevents the need for drastic increases in workload before a competition.
Ignoring Stability and Bracing Work
Bracing mechanics are critical for injury prevention and performance.
Regular front squats, zercher squats, and beltless work improve core control.
Over-Reliance on Deadlift Strength
Strongman is deadlift-heavy, but neglecting squats creates imbalances.
Squatting builds leg drive off the floor, essential for both deadlifts and loaded carries.
Lack of Competition-Specific Practice
Competitors often fail to train the exact squat variation they’ll see in competition.
Early preparation ensures that technical adaptations are made before competition day.
Strongman squat programming requires a balance between maximal strength, event specificity, and recovery management. Whether using the Conjugate Method or Block Periodisation, structured progression ensures peak performance on competition day.
For strongman athletes serious about winning squat events and improving overall performance, intelligent programming and proper execution are non-negotiable.
Preparing for the Squat Event at UKNS UK & Ireland’s Strongest
The squat for max reps is the first event at Natural UK & Ireland’s Strongest 2025, making it a crucial factor in determining an athlete’s overall placing. Unlike powerlifting or static max attempts, strongman squatting demands both strength and endurance, requiring athletes to carefully structure their final weeks of preparation. This article outlines how to assess your competition squat, determine whether to focus on maximal effort work or endurance training, and ensure that fatigue is managed appropriately leading into competition day.
Assessing Your Squat Readiness
With competition weight being released next week, athletes need to immediately assess their squat ability and determine their primary training focus:
If competition weight is within 90-100% of your current max, then improving absolute strength should take priority.
If the competition weight is manageable but endurance is an issue, training should shift toward higher-rep work to develop work capacity.
To determine the best approach, athletes should test their current ability to hit 1-5 reps at or near comp weight and adjust programming accordingly.
Training Adjustments Within a Conjugate Framework
For strongman competitors following a Conjugate Method approach, the squat event should be incorporated into Max Effort Lower (ME LB) days while still allowing room for higher-rep endurance work.
Max Effort Focus (For Those Who Need to Increase Their 1-Rep Strength)
Prioritise Variations That Target Weak Points – Use specialty bars (SSB, cambered, bow bar) and different squat variations (e.g., box squats, Anderson squats, pause squats) to build strength in sticking points.
Rotate Max Effort Movements Weekly – Cycle through different squat variations every 1-3 weeks to prevent stagnation while still driving maximal strength adaptations.
Use Accommodating Resistance – Implement bands and chains to overload the top end of the squat, reinforcing lockout strength and explosiveness.
Increase Frequency of Heavy Squats – If struggling to hit competition weight, consider alternating between max effort squat days and submaximal heavy singles (85-90% 1RM) on a second squat session each week.
Track Progress with Rep PRs – If absolute maxes aren’t increasing yet, push for PRs at 3RM and 5RM in variations that translate directly to your comp squat.
Target Key Assistance Work – Strengthen glutes, hamstrings, and lower back with heavy good mornings, belt squats, and Romanian deadlifts to reinforce posterior chain strength.
Develop Rate of Force Development (RFD) – Use speed squats (dynamic effort method) alongside max effort work to improve force production and bar velocity, making heavier weights feel more manageable.
Heavy but Submaximal Focus (You’re currently hitting the comp weight for ~2-6 reps)
Heavy single or doubles at 90-100% of your current max.
Drop back to below or around competition weight and perform multiple sets of 3-8 reps, leaving at least 1-2 reps in the tank to build familiarity and confidence under load.
Rotating squat variations (e.g., safety bar squats, cambered bar squats) for 2-3 weeks, then shifting to straight bar squats 4 weeks out
Endurance Focus (For Those Who Need to Improve on Lots of Max Reps)
Working at 70-80% of 1RM for sets of 8-12 reps.
Controlled tempo squats to improve efficiency in higher-rep efforts.
Cluster sets (e.g., 5x2-3 or 4x6 with 30s rest) to mimic competition pacing while maintaining bar speed.
Specificity Closer to Competition
While box squats are a fantastic tool in strongman training, if the competition does not use a box squat setup, they should be removed 3-4 weeks out in favour of competition-style squatting.
Other key adjustments leading into the event:
Train with your comp gear – Do not assume that knee wraps will give you an easy 40kg boost if you have never trained in them before.
Ensure confidence in setup – Rehearse the unrack, stance, and bracing as if it were competition day. The same as touching to the pads - don’t assume you’ll be able to bounce it off.
Avoid overloading fatigue – Final heavy session should be 7-10 days before competition to allow for full recovery.
Managing Fatigue and Recovery Before Competition
With strongman events being multi-faceted, balancing intensity and recovery leading up to competition is crucial:
Reduce overall training volume in the last 2 weeks, prioritising squat efficiency and event-specific technique.
Limit heavy yoke and deadlift work in the final 10 days, as these place significant stress on the knees and posterior chain.
Prioritise soft tissue work, mobility drills, and contrast therapy to maintain knee health and joint readiness.
Preparation for UKNS UK & Ireland’s Strongest squat event is about more than just brute strength—it’s about training specificity, managing fatigue, and making calculated adjustments leading into competition day. Whether focusing on max effort singles or high-rep endurance work, athletes must tailor their approach based on current squat ability and competition demands. Confidence under the bar and efficiency in execution will separate those who place well from those who don’t.
Squat Big, Win Big
Squats are becoming increasingly common in strongman, and those who train them year-round will always have a competitive edge. Whether you’re following the Conjugate Method or block periodisation, structured squat training leads to better performance and stronger showings on competition day.
Beyond the squat event itself, dedicated squat training improves strength, power, and resilience across nearly every strongman event.
🚀 Ready to take your strongman training to the next level?
💪 Join my online coaching programme and dominate the platform.👉 Or grab the Conjugate Strongman Ebook for a complete system that integrates squats, event work, and max strength development.
Komentáře