In my last article, I gave an overview of how a lifter can train alone, both safely and productively. This time I will focus on training the squat alone. Again, this may or may not be by choice. However, if you find yourself alone all the time or just occasionally, squatting is a difficult and at times dangerous activity even with the benefit of spotters and training partners. So how do you squat alone safely and productively for powerlifting? It can be done and it is done. You can do it too if you find yourself alone.
As I stated in my previous article, you must acquire a great power rack, preferably an EFS power rack with the one-inch hole spacings and sumo base. The value of the one-inch hole spacings allows you to set the safety pins exactly where they need to be should you miss a weight. The sumo base allows you to assume a proper wide, powerlifting competition stance. You may also want to acquire someSpud safety straps as well. You can never be too safe, especially alone.
You will also want to get yourself a good squat bar, one in accordance to the federation you will be lifting in. Practice like you play. Chains and bandsmay also come into play at some point, but first master the skill of squatting alone with confidence before you go delving into the contrast methods. There is plenty of time for the use of chains down the road.
Now that you know what equipment is necessary, how do you train? There are many schools of thought, so I will tell you what I do, why I do it, and what my results were, and you can make your own decisions. I box squat on a slightly below parallel box 99 percent of the time and there are a few key reasons for that. First, being on a slightly below parallel box ensures all my squats will be below parallel. Second, I know where I tend to miss when I box squat, therefore I can set my safety pins and/or safety straps exactly where they need to be should that occur. Third, my box squat form is virtually identical to my contest form, so it just makes sense to me to train it that way.
I typically base my training weights off my box max. Your contest max and box max may vary tremendously, but it only makes sense to base your training weights off the lift you’re using. I go 65–82 percent of my box max over a three-week wave. I start with ten doubles and decrease to six doubles on week three. Occasionally, I may take a couple heavy singles but nothing more than 90 percent of my current box max. I also wear a pair of double-ply squat briefs similar to the ones I wear under my suit.
These percentages are to be used with straight weight, which honestly is what I use most of the time. If you decide to use chains, you may use the same percentages, but make sure you set the chains so they completely deload at the bottom of the squat. If you decide to use bands, you will want to reduce the percentages by about 15 percent.
A flip camera or something similar is a great aid to your solitary training as it allows you to see your form and make necessary changes. Move the camera around to get different vantage points.
If competition is your goal and you’re alone, what changes should you make in order to successfully squat your best at a competition? I like to put my contest suit on around three weeks out from a meet and work up to approximately 90 percent of my previous contest best free squat with loose knee wraps. It’s best to get some help for that day or even travel somewhere to use the same apparatus you will be using on meet day, whether that’s a monolift or hydraulic squat stand. In addition, it’s a huge help and confidence builder to have experienced help for that session to check your form and depth and make sure your contest suit fits and is in good repair. The week before your meet hit some doubles in the 50–65 percent range.
The last thing and probably most important thing is your attitude. Some people look at the prospect of squatting heavy alone and cringe. They say you can’t reach your potential alone. I disagree. If you’re smart, careful, and brave, you can do it. Oh and by the way, this does work. Just recently, a few months shy of my thirty-ninth birthday, I squatted 700 lbs at a body weight of 210 lbs in a contest doing this same program to the letter. I’m not anyone special, so if I can do it, so can you.