If you are looking to break through your current squat plateau, check out this article by Louie Simmons for information regarding speed strength and strength speed waves used at Westside Barbell.
The Squat by Louie Simmons
Trying to teach someone how to squat? Check out this 7-step progression by Rick Walker of DieselSC.com.
Simple Squat Progression by Rick Walker
Here is a great intro article by Dave Tate regarding how to properly use bands when you squat.
Under The Bar: Elastic Squatting and Other Stuff by Dave Tate
Louie Simmons goes into detail about the max effort days at Westside Barbell.
Max Effort Method by Louie Simmons
If you know how I train, you know I love using chalk when I lift. Most people who don't use wrist straps, a.k.a. my (potential) friends, will most often be seen using chalk for deadlifts, Olympic lifts, and multiple pull variations. There are three other lifts, however, that I will chalk up for on my heavier days.
Squats
Very few people chalk up for squats, but I tell you what, if I'm putting 450 (+) pounds across my shoulders, I want to make sure that bar is staying across my shoulders. I'll chalk across the center of the bar, my hands, and across the top of my back if I have somebody to help me. Also, as I have posted on before, squeezing the bar while you squat can be a huge factor as to whether or not you hit the lift. I will often times try to bend the bar across my back to ensure that I am squeezing it as hard as possible. Doing so really helps me keep my back tight and, subsequently, having a tighter grip by chalking up first helps with this.
Bench Press
First of all, if you haven't see the "So You Think You Can Bench?" video series, do yourself a favor and check it out. Secondly, a powerlifting trick for the bench press is to try to pull your hand apart as you are pushing the weight up. What this does is it plays with friction, manipulating the line of force and changing the moment of effort of the muscles. I divulge into this technique in my post "Strong Grip vs. False Grip: Which is Best for You?". As expected, chalking up for this lift adds greater friction to the bar, changing the moment of effort even more. Chalking up also helps me in my pursuit of squeezing the life out of the bar while I bench, as well. Finally, if you want to make sure the path of the bar is the same every rep, you can chalk the center of the bar and then see where it hits your shirt each rep.
This image came up in my Google search for "heavy military press", so why would I not put it up??
This was the military press I was looking for, though.
Military Press
My reasoning for chalking up for military press is partly the same as for chalking up for bench press. Because I use a false grip when I military press, it is more difficult for me to manipulate friction than if I were using a strong grip, such as when I bench. While the chalk helps with this some, it is mostly to allow me to just get a better grip overall on the bar. By this I mean I feel like I can squeeze the bar tighter and have better control over the bar when I chalk up before I lift.
If you aren't chalking up before you do your heavy days with these lifts, consider switching it up and giving magnesium carbonate a chance. And if it is against the rules of your gym to use chalk, break the stupid rules and move some weight.
Charlie Cates, CSCS
Self Made®, Owner
Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP’s. He can be reached via e-mail at charlie@selfmadefitness.com.
This article may be reproduced with biographical information intact.
Have a question about the squat? Check out this article by Mike from RobertsonTrainingSystem.com. Seriously.
Squat by Mike
You've heard of the Westside Barbell system and the results they get. Now look into the detail of this system in this article by Louie Simmons.
Top Five Squats: Part 1 by Louie Simmons
Want to know how the world's strongest gym trains their guys to improve their squat? Check out this article by Louie Simmons of Westside Barbell to find out.
Strong Legs by Louie Simmons
