The barbell squat is an exercise that nearly all athletes can use to improve their sports performance. This exercise focuses on developing the anterior and posterior chains, which can be programmed in various ways to attain specific training adaptations. It can be applied if an athlete wants to become stronger or faster or improve their lower body muscle mass. 

The Conjugate Method regularly utilizes the squat. We perform basic barbell squats and exercises such as box or specialty barbell squats. These special exercises allow us to manipulate the training stimuli to focus on different aspects of the anterior or posterior chains.

The programming of special exercises often depends on the athlete we are training. Each time we squat, we evaluate performance and seek to find weaknesses or sticking points. Once these issues are identified, we can further manipulate the training to ensure our athletes improve as efficiently as possible. 

Below, we will discuss common sticking points experienced during squat training and solutions to help eliminate the issue. 

Understanding Squat Sticking Points

While the term "squat sticking point" is relatively self-explanatory, it is essential to provide insight into what we mean when we refer to it. This term refers to the point where an athlete cannot continue producing enough force to overcome the resistance being applied. 

In the squat, this typically occurs in one of two places: during the eccentric/concentric transition or at the halfway point. Simply put, most athletes fail out of the hole, struggling to achieve knee extension or as they attempt to complete the lift and extend the hips. 

Fortunately, solving these issues is far from rocket science. We must identify where the lifter fails and address the muscle groups related to the issue. So, if an athlete has issues with knee extension, we often focus on the quadriceps, while an athlete with issues achieving hip extension will need more hamstring, glute, adductor, and back training. 

It is important to mention that we strive to keep a rotation of exercises that address all aspects of knee and hip extension in our training as often as possible. This helps to reduce the degree of imbalance of muscular weakness that can occur, resulting in less of a need to bias towards specific muscle groups due to excessive weakness limiting training progress. 

Constant issues with sticking points can often mean an athlete executing ineffective or poorly planned training. 

The Importance of Addressing Weakness in the Squat

Whether working with a powerlifter or an athlete, we want everyone to execute the proper technique when performing the many barbell squats we utilize. If identified muscular weaknesses are not addressed, progress becomes slowed, and the risk of injury increases. 

When we address these issues, we often do so at two levels. The first level is via accessory exercise training. This training allows us to utilize multi- and single-joint exercises that specifically target the identified weak muscle groups. 

Once we get the ball rolling with our accessory exercise selections, we can transition to the next level of training, which utilizes specific main exercise selections intended to challenge an athlete based on their current weakness. 

For instance, an athlete with issues related to the anterior chain would benefit from SSB-based squat movements, while an athlete with hip, glute, and low back weakness would benefit most from giant cambered bar squat movements. Once we have identified weak muscle groups, we can quickly make these changes using the Conjugate Method. 

This approach to programming increases training efficiency, improves technique, and lowers the risk of injury when performing the movement. 

Exercise Selection to Solve Squat Sticking Points

The key to solving issues related to identified weak muscle groups is the coach or athlete's ability to manipulate the exercise selection strategy to target the problem. Fortunately, there are typically go-to options for almost any strength-related squat issue, so as long as the weaknesses are properly identified, they are relatively easy to solve. 

As mentioned above, most squat issues are related to knee or hip extension issues. With knee extension issues, we primarily look at the anterior leg, specifically the quadriceps. However, considering the hamstrings' antagonist role in knee extension, we also want strong hamstrings. 

If the issue is related to hip extension, we can increase the number of specialty main and accessory exercises targeting the hamstrings, glutes, adductors, and lower back. The goal is to effectively and efficiently address this issue without hyper focusing and neglecting properly trained muscle groups. Doing this results in a situation where the water is getting drained from one end of the boat when a new leak appears at the other. 

Here are some exercises we recommend for athletes dealing with squat issues related to quadriceps weakness affecting knee extension:

Main Exercises

– Close Stance Low Box Squat 

– Front Squat (close stance)

– SSB Squat (with or without squat box)

Accessory Exercises

– Leg Press (quad-biased foot position)

– Hack Squat

– Barbell/Dumbbell Split Squat

– Barbell/Dumbbell Lunge

– Goblet Squat

– Hip/Quad Developer 

– Leg Extension

– Barbell/Dumbbell Step Up

– Backward Sled Drag

Here are some exercises we recommend for athletes dealing with squat issues related to hamstring, glute, adductor, and lower back weakness affecting hip extension:

Main Exercises

– Giant Cambered Bar Squat (with or without squat box)

– Bow Bar Squat (with or without squat box)

– Deadlift (all variations)

– Good Mornings (all variations)

Accessory Exercises 

– Romanian Deadlift 

– Belt Squat (with or without squat box)

– Hamstring Curl 

– Glute Ham Raise

– Adductor Machine

– Cossack Squat

– Weighted GHD Back Extension

– Hip Thrust

– Inverse Curl 

– Reverse Hyper 

– Forward Sled Drag

While these exercises are practical options, how they are programmed will determine their effectiveness. While main exercises can be used as accessory exercises, we rarely use what would be considered an accessory exercise as a main exercise. 

For example, we regularly use good mornings as an accessory exercise. Considering what this exercise can do for glute, hamstring, and lower back strength, we would be foolish not to find ways to utilize it outside of main exercise training. 

When programming the main exercises, we recommend working up to a top set of 1-3 repetitions. This ensures athletes train at or above 90%, improving absolute strength. These improvements in absolute strength often make the most significant impact on movement execution and technical proficiency. 

Accessory training offers a few different ways to program the above-mentioned exercises. First, we can use a higher-intensity accessory movement, performing 4-5 sets of 3-5 repetitions. This is often done when performing deadlifts, front squats, good mornings, or box squats as accessory exercises. 

Our next option is to go with moderate volume, executing 3-4 sets of 8-10 or 10-12 repetitions. This is often the sweet spot in terms of strength and hypertrophy and can help improve muscular size and strength. Much of our accessory work will typically follow these set and rep schemes. 

Our final option with our accessory training is high-to-ultra-high volume training. This means we perform 2-4 sets of 12-15, 15-20, or 25+ repetitions per set. While the sets of 12-15 can be used to solve specific weaknesses, we typically dedicate the 15-20 or 25+ rep work to solving issues related to work capacity. 

Frequently Asked Questions 

Q: How can I identify my squat sticking point?

A: At Westside, we evaluate movement during max effort squat training to identify weak muscle groups. However, if a coach or athlete has the ability, we can identify weak muscle groups during dynamic or repeated effort training.

Q: Does the type of squat performed affect the sticking point?

A: How the squat is performed will affect potential sticking points. If a posterior chain-dominant athlete executes an anterior-focused squat movement, the sticking point or weakness will likely be emphasized. 

Q: How much of our main exercise training should be dedicated to identifying weaknesses?

A: We recommend programming 1-2 max effort variations per month, explicitly targeting known weak muscle groups. 

Q: How much of our accessory training should be dedicated to identified weaknesses?

A: We recommend 1-2 accessory exercises each lower training day. This often means a weakness-focused primary accessory exercise followed by a secondary accessory movement. 

Q: How long does it typically take to solve a muscular weakness once identified?

A: In our experience, provided training is optimized, and most weaknesses will noticeably begin to improve in 3-5 weeks. However, age (life and training) and genetics will ultimately dictate the rate of improvement.  

The Need for a Strong Squat

In the sport of powerlifting, an athlete must have a strong squat to have a chance at being competitive. As an athlete, a strong squat indicates a properly trained lower body and allows athletes to increase absolute strength, leading to greater improvements in sports performance. 

It doesn't matter if you are a strength or conventional sports athlete; it pays to have a strong squat. Of course, this is relative to the individual. We do not expect a 160-lb soccer player to have the same squat strength as a 300-lb powerlifter. However, all athletes should strive to achieve a respectable squat relative to their body weight. 

Not only does a strong squat indicate proper training, but it also helps to improve the strength of the trunk and back muscles. This helps to stabilize and protect the spine during various strength or sports tasks. The more stabilized the spine, the greater the athlete's ability to produce force when executing sporting movements. 

The key to achieving a strong squat is effort and effective programming. This is where identifying weaknesses becomes important. Once a coach or athlete has identified a weakness, the exercises and strategies above will quickly help to solve this issue and get training back on track. 

This is why the Conjugate Method is the logical choice for all athletes. Our methods and training strategies allow for rapid adjustments to training to ensure athletes are always training as optimally as possible. Instead of waiting for specific training phases to identify specific issues, we can adjust training from one week to another to keep the training on target. 

You need the best training method to become the best athlete you can be. The Conjugate Method is the best training method for solving weaknesses, improving sports performance, and developing a strong squat. 

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.