Squat without pad

This is an overview on how you can start to squat without a pad. You will find tips on how to set up for the squat, aftercare and some comments on equipment.

5 tips to immediately boost your squat

Getting in shape is not all about losing weight. Developing and toning muscles to increase body strength is also a major motivator that will help you to quite literally hit the ground running. Squats are crucial exercises for the leg muscles that help promote overall balance, strength, and mobility. They are an effective way of burning calories to help you develop more muscle as you shed some weight.

When I bench press my wrist hurts

If you experience this while you are trying to get stronger or to build a bigger chest you are in good company. At some stage, anyone who trains the bench press on a regular basis will experience some pain in the wrists. In most cases, the root cause is the poor positioning of the hands in relation to the wrists. This article outlines several causes, how likely each one is and how to fix it yourself. I personally have a bench press PR of a 150kg at 85 - 89kg (depending on the day) and have been bench pressing since I was 16.

Why are there so many squats in Stronglifts 5x5?

The main reason that there are so many squats in Stronglifts 5x5 is because it is one of the best movements for beginners to build a solid base from which they can go further.

Squat Calculator

The free weight squat is one of the most underutilised movements in the gym. For me it expresses real raw power and also flexibility if done correctly. This article will describe different forms of squats, how to pick your weight when you are a beginner and how to keep track of your progression using this calculator.

How to improve your squat

The squat is one of the most challenging and rewarding movements you can do in the gym. Here are two years of my experience gathered in the gym and watching several YouTube videos on how to improve on your squat. My biggest weakness at time of writing is ankle mobility and the resulting instability around my heels and feet. Still all of these clues helped a great deal to move my squat from 120kg to 142.5kg in roughly half a year. 

How to ensure good form for benching, squatting & deadlifting

I have been lifting for a year now and I am far from perfect. I went up to 137.5 kg on the squat with a cheat squat. I realized a bit late that the form was weak and did not provide me with the gains I wanted. Proof was my weak performances on the thruster, where I just could not build up speed. A squat of 137.5 kg and that I had to scale Fran at the same time just did not add up and  I went back down to grind my way back up from 80kg with great results. My squat felt never more powerful at 102.5kg.