Dr. Squat - Dr. Fred Hatfield

After watching an older episode of WSM with Jesse Marunde squatting I wanted to get your opinion on squat training. This stems from the posts by Kyle and the debate of whether it is his low back or legs is weak. I watched Marunde squat and he on got 3 or 4 lifts which I forgot he sucked at squats. However, he was one of the best at the stones. So, we know that his back was not weak. I noticed he was a few inches taller than Marius and noticed his short torso and long arms.

What would you recommend for improving his squats? Make his back even stronger, build up his legs, or work on technique?

### Few issues here..... 1) I remember Jesse in the WSM, but I don't remember in particular seeing him squat. 2) The squat EVENT in the WSM contest is completely different than squatting with a barbell on the back. 3) I would have to watch Jesse squat and probably analyze his training journal to pin point a specific weakness. You can't simply judge a muscular weakness by a failure in competition. What other events had they done that day that could have fatigued a specific muscles group. Did he have any nagging injuries from training or other events that they simply didn't mention or know about...... way too many variables to just say point blank it's X or Y. You can rarely make quality assessments based on competition with respects to making training recommendations. 4) Jesse was ELITE athlete if there ever was one, their methods would accordingly be elite. 5)Jesse was like 6'4" or 6'5" I don't worry with "torso to femur" ratios or any of that nonsense, but quite simply look at the distance the bar travels on his squat compared to Mariusz's (he's about 5'10"). Jesse had to perform more total work. That hurts him in that event but helped him in events like the Fingal Fingers and Stones, as shorter WSM competitors often have trouble lifting the stones high enough to get them on the platform. Proportionately speaking a guy like Jesse didn't have to lift the stone as high relative to his body.

Similar to Kyle, I went through your low back specialization program and my back ad my deadlift is on the rise. I dropped squats for front squats and split squats. I progressed to seated and regular good mornings. Now, I am ready to start squatting again and want to get advice on how to structure my program. I am coming off of 6 weeks of German Body Comp followed by 3 weeks of 1-6 Principle. I want to go into another volume phase using your Functional Hypertrophy program and then proceed to peaking for a powerlifting meet.

I am thinking of the following:

Peterson's: 3-5 sets of 6-10 reps for warm up
Back squats: 6-8 sets of 2-4 reps for strength and technique
Lunges: 3 sets of 8 reps for size and knocking off remaining fibers

### You've misinterpreted the set/rep ranges. If you've been performing plenty of back work, and have been performing fronts squats, step up and lunges, I probably wouldn't prescribe Peterson Step ups within the context of the Functional hypertrophy program.

### Try something like this:

Heels elevated Front squats
Sets: 6
Reps: 2-4
Rest: 4 minutes

Heels elevated back squats
Sets: 4
Reps: 5-7
Rest: 4 minutes

Back Squats
Sets: 1-3
Reps: 12-15
Rest: 2 minutes

With that workout you'll have new wheels in no time. On your other leg day, just perform some maintenance type work for the posterior chain and calves, maybe some ab work.

I will put hamstring exercises on deadlift day - mainly snatch grip deads, Romanian deads, Glute Ham raises, and leg curls.

### I probably wouldn't go full on with back work while prioritizing the squat. Have a separate date and do some ROmanian Deadlifts and leg curls perhaps, or GHRs, but I would let the back essentially take a break, while I worked on bringing the squat up. After you've made sufficient progress on the squat, return to specialized back work.

Well, not that long bones don't make a difference, but as I've mentioned, I don't think the difference is that significant. I.e., I'm not willing to use it as an excuse.

Plenty of taller athletes will decide they cannot squat properly or will never squat big weights because their femur is 16 millimeters longer than someone else's.

What's worst is a short guy who doesn't have a squat worth a crap deciding that they have long femurs and can't squat because of them.

You'll never be strong if you can't admit your weak.

Cowboy up, lower the weight, perform the lift correctly, get on a program that makes you stronger.

I mean, I can accept limitations, but I've never done well with excuses. Excuses are for the weak minded.

On top of that, I'm 6'5" and sit pretty straight up when performing a full squat. I'm far from some physical freak of nature. I don't claim to be below average or anything, but I'm not even way above average..... perhaps just a little, but I'm no genetic freak. And if I can full squat with a relatively upright torso, anyone else can.

Besides I've taught guys taller than me to full squat with no problem, so as mentioned...... people who gripe about their height, "femur" length, etc..... I'm not saying it doesn't make a difference, but because it makes a difference doesn't mean someone has to make it an excuse.

There's no excuse for an excuse.

Sorry, Todd, I'm a few posts behind on this one...

Why are you recommending heels raised front and back squats?

Thanks,

Nick

I have been front squatting with the knees going forward for months. My legs are stronger as a result. It now feels weird to perform a powerlifting squats - minimizing forward knee movement and pushing the butt backwards. This maximizes rebound of the squat suit so I am trying to get better here so I will be better when I put the gear on. The back specialization has my back stronger but I still feel myself leaning a lot.

I performed 10 sets of 5 back squats and at the end of the workout my back was toasted but my legs still felt like I could do more. At least, until I perform some lunges.

Will technique training fix this? If so, will the routine above fix the technique? Any suggestions? You got my deadlift going in the right direction so I want to see if you can do the same for my squat.

### I think you're on the right track, I.e., multiple heavy sets. It's different because you have new found strength. You've just got to find your groove in the PL squat again. Without a specific muscular weakness, your body doesn't know where to try and compensate therefore your proprioception is off a little perhaps.

Doing high reps attempting to mimic how you would squat with a big load is ineffective. You should probably stick with 8-10 sets of 3-5 reps until you get that groove. Try to use heavy weights and make your last set the heaviest and hardest of the day, but don't get carried away trying to go for more.

After 3-6 workouts, scale back some.

Thanks for the response. It all makes sense now.