The squat is the cornerstone of strength training. It drives lower body development, reinforces bracing and spinal stability, and builds the base required for serious barbell performance. From novice progression to advanced programming, squat training demands attention to depth, bar position, recovery, and intelligent loading. Here you will find practical guidance on low bar and high bar variations, pause work, volume waves, and competition preparation. If you want durable strength that carries over to every other lift, you start with the squat.
After years of trial and error, I realized the simplest warm-up was also the most effective: start with the bar, follow the same weight jumps every session, and save your energy for the work that actually matters.
January 20, 2026 • 2 minute read