Back Squat
Duration: 10:00
3 Sets:
Build to Heavy Set of 3 Reps
Score: Heaviest Load
ABSOLUTE STRENGTH
STIMULUS
- Overview: This is the ninth week of our 10-week Fortify strength cycle. This cycle alternates between primary lifts (bench, squat, deadlift) and variations (strict press, front squat, sumo deadlift, push press, power clean, etc.) to keep movement patterns sharp while reducing overuse.
Weeks 1-4: Slow tempo reps at moderate load to improve durability
Weeks 5-8: Heavy 5-rep sets to develop raw strength
Weeks 9-10: Heavy 3-rep max tests to measure progress
- Build in weight as desired over your 3 working sets. This is simply a chance to test your strength, and you can choose how heavy you want to push it. Your top set should be challenging but should remain technically sharp.
- Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.
- Fitness Attribute Improved: Absolute Strength
STRATEGY
- Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.
- Stance should be slightly wider than hip width to keep force production in an ideal plane.
- Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.
- Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.
SUBSTITUTIONS
BACK SQUAT
- Squat to a Box or Bench
- Front Squat
- Deadlift
- Hex Bar Deadlift
- Back Rack Lunges
MOVEMENT PREP
1:00 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
0:30 Empty Barbell Bottom of Back Squat Hold
6 Empty Barbell Back Squats
3-5 Back Squats at Light Weight
3-5 Back Squats at Moderate Weight
Build to Starting Weight