You’re not using range of motion properly
In order to make sure your squat is going as strong and safe as possible, it’s important to understand when a full range of motion or partial range of motion would be most beneficial.
When you’re focusing on building strength and power, using a full range of movement can help you go heavier while also recruiting more muscles.
However, if your joints are in pain or you want to work on general mobility and flexibility without adding too much weight then sticking with just the partial ranges may be best for opening up tight spots where necessary.
Learning how each variation works will help maximize the benefits that come from performing squats correctly with the right protocol safely incorporated into every rep!
Studies about range of motion in squatting
A study by Journal of Strength and Conditioning Research on the effects of range of motion on squatting showed interesting results. The researchers stated that: “The resisted squat is a poorly understood exercise across the fitness industry, particularly when squat depth is being discussed”. I can definitely agree with this, even more after seen the results this study produced
This study looked at the PROM (partial range of motion) and the FROM (full range of motion). The PROM squats had a 120° of knee extension and in the FROM squat, you bent your hips and knees until your hips are in the same horizontal plane as your knees.
The participants in this study were 10 male sport athletes which each one of them had at least 1 year squat training experience. Each one of them had to do 4 sessions that involved 4 sets. These sets included a 1RM and a 10R set.
This study shows that for best results, you should adjust your range of motion when squatting, depending on what you are training for. If your aim is muscle growth then full range of motion squats with lower weight should be prioritized.
On the other hand, if power or strength is required then partial range of motion squats with higher weight are advantageous. For athletes focusing on running and jumping, performing full range of motion squats with lower weight should bring the best results.
As you can see range of motion has a big influence on how strong your squats are or can become. To focus on strength it is better to do a lesser range of motion than if you were to focus on muscle growth or muscle endurance.
You’re not using proper form
If you’re aiming to boost your squat strength, proper form is a must. A correct stance and grip width are important, as many people incorrectly employ a wide stance when squatting in the misguided belief that it increases strength.
The truth is, taking a wide stance can place extra pressure on the hips and knees, potentially causing harm.
Squatting effectively requires proper balance between the upper and lower body. Taking a wide stance shifts your center of gravity too far forward, which can make it difficult to evenly distribute weight. Poor form and potential injuries may result from such an imbalance.
Focus on using a stance that is narrower than usual; it will help maintain balance. Keep the grip width just outside of shoulder width; this will help you keep an upright posture and improve form.
You’re not sleeping enough
Sleep is necessary for building and strengthening muscles as it enables the body to produce growth hormone. This hormone helps muscles to repair and develop.
If an insufficient amount of sleep is taken, the body’s production of this hormone decreases, making muscles weak and diminishing strength.
A study did research on the impact of sleep quality on muscle strength and quality of life on patients with a chronic disease known as obstructive pulmonary also known as (COPD).
The results showed that patients that experienced poor quality in sleep had a significant lower strength in the quadriceps muscle. In addition to that they also had a higher heart rate when exercising compared to the patients that experienced high quality in sleep.
Getting enough sleep is essential if you want to have the energy needed for an effective workout, especially when doing compound exercises like squats.
While it may seem like you can train hard and achieve results without getting enough rest, this is not true! Not sleeping well will make your workouts much less productive and increases the chances of sustaining an injury.
It is important to get enough sleep every night. Aim for 8 hours if possible. If you still feel tired, try taking a nap during the day. If this does not help and you are still feeling very sleepy then it may be a good idea to visit your doctor for advice about it, as it could be a sign of an underlying sleep disorder.
You’re not eating enough
If you want your muscles to get bigger and stronger, you need to make sure that you’re eating enough food. This is especially important for the large muscle groups located in your legs. Eating too little can have a negative effect on how strong those particular muscles are.
When caloric intake decreases, your body will convert some of its muscle into energy instead of using it for strength development – which leads to weaker leg muscles and an overall decrease in strength when performing squats or similar movements.
When reducing the amount of calories eaten, hormone levels, such as testosterone, can also go down. This decreases muscle size and strength. It might even damage your mood and morale too!
Make sure that you know how many calories you’re eating so that it’s enough for keeping healthy muscles. Eating protein is especially important because it helps keep those muscles working properly – so make sure to get plenty of this in each meal.
You can get protein from a variety of sources, such as meat, fish, eggs, and dairy. You can also get protein from plant-based sources, such as beans and legumes.
If you are not getting enough protein from your diet, you can supplement with a protein powder. Whey protein is a good option, as it is easily absorbed by the body.
In the end make sure you have a well balanced diet that includes all of the nutrition your body needs to perform at its best. Such as vitamins, minerals, healthy fats, and of course protein.
You’re not using a belt
If you want to be able to do squats with more weight and make them stronger, wearing a weightlifting belt can help. The belt supports your back and stomach muscles so that you are in the right posture when lifting the weights.
When it is easier for you to stay correctly positioned while doing squats, then using a belt will really increase how strong they become. However, if your form isn’t correct even with having a good belt this won’t help as much.
When you are squatting with a lot of weight, it is important to use a belt. This helps support your back and keep it safe as you lift. If the amount of weight isn’t too heavy, though, then wearing a belt can cause weak muscles because they won’t be getting worked out like they should be.
So make sure that when you squat with heavier weights that have good form, put on a belt before lifting them up!
You can get a weightlifting belt from most sporting goods stores. If you are not sure how to use a weightlifting belt, you can ask a trainer at your gym for help.
Self-Locking Weight Lifting Belt - Element 26
You’re not activating your glutes
When you do squats, focus on contracting your glutes. Make sure to squeeze them as hard as you can at the top of the squat and hold that contraction throughout the entire movement. This will help make sure they are engaged while also improving strength in your legs and hips.
You can also try doing exercises such as fire hydrants or hip thrusts to specifically target and strengthen this muscle group. Doing these movements regularly will give you bigger, stronger glutes which in turn will improve your performance when it comes to doing squats!
If you want to do squats correctly, it’s important to squat down low enough. This will make sure that your glutes are activated and working as they should be.
Additionally, when you perform a squat make sure that your hips go backward a bit while doing so – this leads to better form in the movement and helps activate those glutes even more!
Lastly, if possible try certain exercises meant for activating your glutes before attempting any squats; this is always beneficial because it causes them to “fire” properly which can help with not only form but many other aspects too!
You’re not staying tight
When you are squatting, it’s important to make sure your body is tight. This means engaging your core muscles and keeping a straight back.
If you don’t stay tight while doing squats, the movements won’t be effective and can cause weaker muscles and reduced strength over time.
Plus, when you keep yourself tightly in position when squatting, this helps increase pressure around your stomach area which makes it easier on your spine.
You can also increase the tightness of your squat by using knee sleeves. Knee sleeves are pieces of clothing that are worn around the knee to provide extra support. They help to increase your knee strength when you do squats by making your knees feel tight, which helps with balance and stability.
The tightness gives you the extra support needed to go deeper into a squat and helps prevent any injuries from happening. Knee sleeves also provide some warmth, helping to relax the muscles in your legs and increase blood circulation for better performance.
You’re not driving through your heels
When doing a squat, make sure to push off your heels instead of the toes on your feet. Pushing with your toes causes too much stress on your knees. Using just the back of the heels engages muscles in both glutes and makes it easier to get into correct form while doing these squats.
Therefore, be sure that you are pushing from only your heels when going down and double check if you look like how a proper squat is done before starting one single rep!
You’re not using proper footwear
When squatting, it is important to wear the right kind of shoes. The wrong shoes can make your muscles weak and decrease their strength as well as put you at risk for injury.
To protect yourself, try using weightlifting or cross-training shoes when doing squats or even go for running shoes if those don’t work out.
Make sure that whatever shoe type you choose fits properly and use proper form before beginning any workouts!
Nordic Powerlifting Shoes for Heavy Weightlifting - Men
Adidas Women's Adipower Weightlifting 2 Cross Trainer
You’re not progressing properly
When doing squats, it’s important to slowly build up the amount of weight that you lift. As your muscles get stronger, you should keep adding more and more weight so that they continue getting bigger and stronger.
If you try lifting too much at once or increasing the weight too quickly, not only will your form be wrong but there’s also a chance for injury. So take it slow and start setting incremental goals to gradually increase how much weight you can squat over time
It’s important that you squat the right way so your form is correct. Do not try to use more weight until you are confident in how you’re doing it, as improper form can lead to injury.
Working on perfecting your technique before moving up in weights will help ensure progress and safety while exercising.
