Explode Your Squat

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Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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Explode Your Squat What Every Strength Athlete Should Know About The King Of All Exercises (The Squat)

By Andy Bolton and Elliot Newman ©2011, All Rights Reserved


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Notice To Those Who Are Thinking Of Abusing This Book (Or in other words… “Who wants to get sued or go to jail?”) This book is copyright 2011 with all rights reserved. It is illegal to copy, distribute, or create derivative works from this book in whole or in part or to contribute to the copying, distribution, or creating of derivative works of this book. If you attempt to copy, steal, or distribute all or any part of my book without permission, I will have my solicitor contact you and make you wish that you’d never had such an idea in your life. You can count on this. I am a man of my word. By purchasing this book, you agree to the following: You understand that the information contained in this book is an opinion, and it should be used for personal entertainment purposes only. You are responsible for your own behaviour, and none of this book is to be considered legal or personal advice. I expect you to abide by these rules. I have people who spend a lot of time searching the Internet for people who violate my copyrights. Now that we’re finished with this notice, let’s discover how to “Explode Your Squat”…


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Table of Contents 1. Introduction 2. Andy’s Squat 3. Squatting Raw (for Athletes, Bodybuilders and Raw Powerlifters) 4. Squatting Equipped (for Powerlifters) 5. Setting Up 6. Un-Racking The Bar 7. Going Down 8. Coming Up 9. Racking The Bar 10. What To Wear When Training 11. A word on technique 12. Mind-Set 13. About The Authors


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Chapter 1: Introduction The Squat has long been considered the “King of Exercises” by experienced Powerlifters, Bodybuilders, Athletes and Gym Rats alike. There are many reasons for this, and whilst there are other exercises that are great for developing absolute strength, the squat is deserved of its unofficial title. The Squat will develop total body strength and works the posterior chain (Lower Back, Glutes and Hamstrings) and Quads in particular very hard. As you will see in this book, different squat techniques will hit different muscle groups slightly harder than others. However, one thing is for sure; if you master your squat technique and then train the squat with purpose and intensity, you will be rewarded with bigger, stronger legs (not to mention an improved total if you are a Powerlifter). If you are to Squat anywhere near your potential, you will require not only great technique, but also the heart of a lion. It takes guts to walk out with a weight on your back that you have previously only ever squatted for 4 reps and do 6. Likewise, it takes balls of steel to add 10kg to your previous best Squat and smoke it for a new personal best (PB). For this reason we have included a whole chapter in this book on developing the kind of mind-set required to Squat huge weights and Andy will share with you exactly what goes through his mind before big gym lifts and PB’s on the Powerlifting Platform; done in the heat of competition with thousands of fans in attendance. If you have bought this book and you are a Powerlifter, then we applaud you for wanting to further your knowledge on the Squat, Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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improve your technique and lift bigger weights. However, if you are new to lifting or still prefer to do Leg Presses instead of Squats, then have a look at the examples that follow and see if it encourages you to man up and make the Squat the focus of your weight training program. All you bodybuilders out there, who think that Leg Curls, Leg Extensions and looking at yourself in the mirror will develop the legs of your dreams, please think again because you are kidding yourself. If you want proof then look no further than eight time Mr Olympia Ronnie Coleman, who Squats 800lbs (362.5kg) for 2 reps on one of his training DVD’s! Or look at the great Bulgarian Weightlifters of the 1970’s and 1980’s. These athletes were coached by the legendary Ivan Abadjiev. Under his tutelage, over 50 European Champions were produced, over 50 World Champions and 9 Olympic Champions. This is outstanding, but what is even more amazing is that this all came from a country with a population of just 8 million (or less than London or Los Angeles). Now you may be asking why I am telling you this. The answer is quite straightforward. Ivan Abadjiev coached his athletes to all those titles using just 5 exercises for the most part. Two of these were his athletes competition lifts (The Clean and Jerk and the Snatch). Two of these exercises were variations of the competitive lifts (The Power Clean and the Power Snatch). And the fifth exercise, was, yep you guessed it, a variation of the Squat; the Front Squat. You see, if it is brute strength, improved athleticism or improved muscularity that you are after; the Squat rules in the weight room. For anyone new to lifting, who wants to develop some strength, muscle and general athleticism, we applaud you for your new hobby. However, we also realise that there is a minefield of information out Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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there offering a million and one ways to supposedly get bigger and stronger. Unfortunately most of this information is junk and is produced for people without any heart, who want an easy way out. These are exactly the kind of people who ditch Squats (because they are tough as hell) and instead opt for Leg Extensions, Hack Squats and jogging on the treadmill. Well, this just isn’t going to work as well. It’ll be easier for sure but the results will not be the same and you will know in your heart that you have sold yourself out. So man up and get your Squat technique right. Whether you are new to Squatting or an experienced strength athlete there will be information in this book that can keep you healthier and get you a stronger squat. When you want results in any area of your life it makes sense to learn from (model) somebody in the field that you wish to excel at who has already produced the results you someday desire. Who better to learn from on the Squat than a man who squatted 220kg the first time he ever put a bar on his back, set all time world records in the event and is still one of only 5 men to ever Squat over 1200lbs?

“Let’s get Serious!” Arnold Schwarzenegger (7 time Mr Olympia, Hollywood Movie Star and former Governor of California)


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Chapter 2: Andy’s Squat Andy’s Squat History (Month and Year, Weight Lifted, Weight Category, Powerlifting Federation, Equipment used, Additional information if applicable) - 18 years old, first ever squat, 220kg x 3 reps - January 1991, 270kg, 110kg Class, Belt and Knee Wraps, 21 Years Old - March 1991, 290kg, 110kg Class, Belt and Knee Wraps, BWLA - June 1991, 345kg, 110kg Class, Single Ply Squat Suit, BWLA - March 1992, 360kg, 125kg Class, Single Ply Squat Suit, BPF - November 1992, 382.5kg, 125kg Class, Single Ply Squat Suit, WPC, Junior World Record - November 1993, 410kg, 140kg Class, Single Ply Squat Suit, WPC, Junior World Record, First 900lbs Squat - 1994 to 1999 Competed in Strongman and not Powerlifting - June 2000. 422.5kg, 140kg Class, Multi Ply Squat Equipment, BPC, British Record - November 2000, 420kg, 140kg Class, Multi Ply Squat Equipment, WPC - November 2001, 420kg, 140kg Class, Multi Ply Squat Equipment, WPC - June 2002, 440kg, SHW, Multi Ply Squat Equipment, BPC - March 2003, 455kg, SHW, Multi Ply Squat Equipment, Arnold Classic, First 1000lbs Squat Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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- July 2003, 470kg, SHW, Multi Ply Squat Equipment, BPC - March 2004, 487.5kg, SHW, Multi Ply Squat Equipment, Arnold Classic - November 2004, 505kg, SHW, Multi Ply Squat Equipment, WPO semi final, All time World Record Squat but lost the record due to bomb on Bench - March 2005, 500kg, SHW, Multi Ply Squat Equipment, Arnold Classic, First 1100lbs Squat - March 2006, 510kg, SHW, Multi Ply Squat Equipment, Arnold Classic - March 2007, 551kg, SHW, Multi Ply Squat Equipment, Arnold Classic, 1214lbs Squat and all time World Record - June 2008, 500kg, SHW, Multi Ply Squat Equipment, First Squat back after a few Injuries - November 2008, 520kg, SHW, Multi Ply Squat Equipment, WPC - July 2009, 490kg, SHW, Multi Ply Squat Equipment, BPC, Missed 522.5kg twice due to mis-load - November 2009, knee surgery due to damaged patella tendon due to mis-loads at previous British Championships - Oct 2010, 455kg (1000lbs), SHW, Multi Ply Squat Equipment, Bull Farm Pro Show, First competitive Squat since injuries and surgery the previous year


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Chapter 3: Squatting Raw The majority of you reading this book will be practising your Squats raw. What this means is that you will be wearing no supportive equipment whilst doing your Squats. Or you will be wearing a lifting Belt. Or you will be wearing a Belt and knee Wraps. If you are wearing more than Belt and Knee Wraps then this is considered equipped lifting and you are most likely a competitive Powerlifter. Whatever your situation it is good to know about both styles of lifting and the slight technique changes that come with putting equipment on. And if you are an equipped lifter, you will probably still Squat raw at least some of the time. A typical raw Squat will have a slightly wider than shoulder width stance. The bar position will be high or moderate and the knees will drift forward somewhat on the descent of the squat. An “Olympic” Style raw squat will have a bar placement high on the traps, will see the knees travel way over the toes, the torso will stay more upright and the depth will be extreme (ass to grass). This Squat style will stress the Quads a bit harder than the style of Squat we recommend for athletes, bodybuilders and raw Powerlifters. For athletes, bodybuilders and raw Powerlifters we recommend a moderate bar position, a slightly wider than shoulder width stance and competition legal depth. (This meaning that in the hole the crease of the hip is just below the top of the knee). This style of squat will suit most people, whilst allowing them to keep the shins fairly Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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vertical and therefore develop the posterior chain; whist also minimising injury risk to the knee.

Chapter 4: Squatting Equipped This short chapter really only applies to competitive Powerlifters, although all athletes and people interested in understanding the Squat can gain benefit from the information contained here. The more equipment that a Powerlifter wears on the Squat, the more he can adopt a wide stance, the further he can sit back and the more he can use his Glutes, Hamstrings and Lower Back to Squat massive weights. The amount of equipment depends on what federation a Powerlifter is competing in. For example, the IPF allows 2 meter knee wraps, a single ply Squat suit and a lifting belt. In contrast, the WPC allows 2.5 meter knee wraps, multi-ply briefs and Squat Suit and a lifting belt. The IPF also use a regular rack (like you most probably will do in your gym). This means that its lifters have to walk the weight out prior to squatting it. In contrast, the WPC use a mono-lift, which is a specialised piece of equipment that allows the lifter to set his feet under the bar and not have to walk the weight out to perform his or her Squat. There are numerous lifting federations and I have used the IPF and WPC as examples. Each federation has its own rules. One thing is for sure though. The more equipment that a lifter can wear on a Squat, the more weight he can lift, the bigger the strain on his Central Nervous System (CNS) and the more learning time there will be to master his equipment. Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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Chapter 5: Setting up The set-up is the most important part of the Squat. Any decent Golfer will tell you this; if your set up is wrong then you will always be making technical compensations throughout the rest of the Golf Swing and this can only result in one thing; a loss of power and an increased likelihood of injury. The Squat is no different, so pay close attention to the points in this chapter and set yourself up so that you can perform the Squat correctly and efficiently. - Hand position: You must grip the bar with an evenly spaced grip. The markings on the bar allow you to do this so there is no excuse for having an uneven grip. The width of your grip will be dictated by shoulder width and flexibility. Generally speaking, the bigger (and/or less flexible) you are, the wider your grip will need to be. A closer grip will generally make it easier to force the chest out and the shoulders back and down. Or in other words; a close grip usually makes it easier to get the upper back really tight. However, if you force your grip too close you may find that you develop bicipital tendonitis, which is basically pain in the elbow area. If this is the case, then move your grip out and get some massage or foam rolling done on the upper and lower arms. You may also find it Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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beneficial to stretch all the muscles around that area (forearm flexors and extensors, biceps, triceps etc). The main advantage of a wider grip on the bar is more stability and control over the bar, whilst minimising the chance of developing bicipital tendonitis. Ultimately, grip width is a personal choice and you may find that it is something that you have to experiment with before finding your own particular sweet spot. - Bar position: When you set up under the bar you must make sure that the bar is centred in the middle of your back. This is the most efficient position for power and injury prevention. Any lack of symmetry regarding bar position is likely to make one side of the body work harder than the other and this will always lead to a loss of power in your Squat. Some people find setting up symmetrically a synch. However, others always seem to be a little out to the left or the right. If this is the case for you then get one of your training partners to line you up on every set. Remember, technique should be grooved and reinforced on every rep. There is nothing worse than lifters who think the early warm up sets can be done whilst chatting and with any old form. Science has proven that it takes approximately 500 reps to groove a technique and 3000 reps to undo a technique once it is grooved! A little bit of maths should tell you that it is best to do things right from the outset; each and every time you set foot under the bar. Generally speaking, the wider you Squat the lower down your shoulders you will place the bar. This is because the lower bar Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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position helps you to lean the torso over, which is a natural part of Squatting wide and keeping the shins vertical. Conversely, if you are performing an Olympic style Squat, the bar position will tend to be higher up the shoulders. This will help promote a more upright torso position, which is exactly what this kind of Squat requires. Again, experimentation is required to find your own “sweet spot”. - Head Position The head should be driven back into the bar and the eyes should be looking straight ahead or 10 to 20 degrees upwards. This position will enhance your strength because it will promote good balance and help to keep the upper back and shoulder area tight. Conversely, if you choose to look straight up at the sky then you will probably find your balance compromised and if you look down at the floor there is a very real possibility that when you come out of the hole, your glutes will rise too fast, your head will go down and the bar will roll over your head! Not what you want with 500lbs on your back! So again, experiment, find your own perfect head position, but stay within the parameters that we have laid out above. - Upper Back and Shoulders: The upper back must be kept tight throughout your set up, walk out and the execution of your Squat(s). To do this, force your chest out and your shoulders back and down. If you struggle to get this position it may help if you stretch the pecs, Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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foam roll the upper back and do some mobility drills for the shoulders and thoracic spine. If you perform your squat without getting into this position there is a very real likelihood of the same things happening as if you were to look down during the Squat. (ie, your Glutes will rise too fast, the head will go down and in the worst case scenario you may lose the bar over your head). - Lower Back The Lower Back must be arched. If you have no idea how to arch then you need to learn. This is because it is the most efficient and therefore strongest position to Squat in and also the safest. If you are new to Squatting and wish to learn how the arch feels then try this. Stand up straight with your feet shoulder width apart and your chest out and your shoulders back and down. Now try to use your lower back muscles to pull your tail bone closer to your upper back. This is the position that you must assume when you set up under the bar, walk the bar out and perform your set of Squats. A Strong core is a necessity if you are going to be able to hold your arch when you are squatting big weights. Planks and Side Planks are good exercises to perform if you are new to core training. Work up to being able to perform a Plank for 90 seconds and a Side Plank for 60 seconds per side before trying more advanced variations or loading the movements with weight. - Feet If you are Squatting in a mono-lift then the feet should be placed exactly where you intend to perform your entire set of Squats. This gives you the luxury of planting your feet on your set up and not moving them until you rack the bar. Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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The more equipment you are wearing, the wider stance you can assume. It is very hard to achieve the kind of stance you see Andy take without the aid of a mono-lift. For proof of this, look at IPF lifters and you will typically see a narrower stance, due to the fact that they are wearing less equipment and have to walk the bar out. If you are walking the bar out (as the majority of you reading this will be) then you must set your feet up under the bar, symmetrically, before you un-rack it. You will most probably find that you set your feet slightly narrower during your set up than you will actually use to perform your Squats because it is easier to walk the bar out this way. Set-up Conclusion As is true in many other sports, the set-up is the most crucial part of a technical movement because if you get it right everything else can follow and if you get it wrong, you will always be playing catch up. Practise your set-up on each and every set. Do not take light sets for granted. A solid set-up paves the way for maximum power and injury risk minimization. A poor set-up does the opposite. - Set your hands evenly on the bar - Then put your feet in place under the bar - Position the bar on your back, making sure to keep the upper back tight, chest out, shoulders back and down - Drive the head back into the bar and look straight ahead or slightly upwards Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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- You are good to go and ready to move onto Un-racking the Bar

Andy Set-up and Ready to Un-Rack the Bar


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Chapter 6: Un-racking the Bar Un-racking the bar is a transition phase between you setting up under the Squat bar and you actually starting the descent on the Squat. If you are using a mono-lift you will already have your feet placed exactly where you want them to execute your Squats. Prior to unracking the bar you will take a deep breath of air into your stomach (not your chest) and brace your core hard. If you are wearing a belt (which you will be on your heavier sets), be sure to push the abs out and into the belt. This will create stability and help keep your lower back arched. Now that your belly is filled with air un-rack the bar by “arching” it out of the mono-lift. Arching the bar out will enable you to keep your upper back tight as you are un-racking the bar. You do not want to lose this tightness prior to squatting. You are now ready to start the descent. If you are not using a mono-lift, you will be Squatting out of a Power Rack, Squat Rack or Squat Stands. In this case the un-racking is slightly more involved and complicated than when using a mono-lift. Once you are under the bar and set up correctly you will still take a deep breath and brace your core hard (and push out against your belt if you are wearing one). At this point you then “arch” the bar out of the rack and stabilise yourself. You do not want to rush the walk out.


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Now that you have un-racked the bar you will move your left foot back a couple of inches and then your right foot back a couple of inches and voila, you are set up in your Squat stance. It may take some practise to master a good walk out, but it is well worth it because it saves a lot of energy. A bad walkout could involve walking the bar out too far and doing too many steps to try and find your Squat stance. Only practise will eradicate these errors. When using a mono-lift, some lifters (Andy included), take one breath before un-racking the bar and then do a single (or the first rep of a set) on that same breath. This is not possible when walking out. Instead, you will take another breath prior to your first rep, once you have un-racked the bar, walked it out and set your feet in position. Just be sure to keep your abs braced hard the entire time, once you have un-racked the bar. It is important to be aware that it is possible to keep the abs braced even in between breaths, but you must make a conscious effort to learn to do so.

Andy’s Start Position: Side View


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Andy’s Start Position: Front View


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Chapter 7: Going Down You have set up correctly, un-racked the bar and now you are ready to begin your set of Squats. With your belly full of air begin your first rep by forcing the knees out and pushing the Glutes back. Your weight should be spread from the back of your feet to the middle. Your do not want your weight over your toes. You also want to try and keep the weight on the outside of the foot as this will help you to “sit back” and force the knees out. So, sit back, knees out and stay tight. You also want to maintain a tight grip on the bar, keep looking straight ahead (or slightly upwards) and keep your upper back tight. And of course, the lower back should stay arched the whole time. If you do not force the knees out (and you allow them to drift inwards) there will be no space for you to “sit back into” on the descent of your Squat. This will most probably result in your knees drifting forwards as you try to hit depth and this in itself will result in a higher risk of injury to the knees and a loss of power as the weaker Quads try to do what the Glutes, Hamstrings and Lower Back should be doing. If you allow your weight to drift towards your toes this will also result in a loss of power as the knees will drift forward and the Quads will take over from the Posterior Chain. Any loss of tightness will also result in a loss of power. A loss of power is a strength leakage and not something you want when you have the iron on your back. Practise total body tension on every rep you do. Again this is something not to be skimped on, on your warm Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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up sets. Take nothing for granted and reinforce good habits on every single rep of every set of Squats you do. A great drill to learn to “sit back” on the Squat is the Face the Wall Squat. If you want to improve your technique on the Squat faster than you could ever imagine, perform a set of face the Wall Squats as part of your warm up, prior to every Squat session. Or, better still; perform at least one set of 8 to 10 reps every day (this can be done at home on your days off from the gym). The Face the Wall Squat - Face a Wall and stand 2 inches from it in - Assume your Squat stance - Now simply perform bodyweight Squats - The Wall provides feedback - As you get better at the drill you should be able to move closer to the wall - You have mastered the drill when you can perform the movement with your toes touching the wall and still squat to depth

There is one final thing to discuss regarding the descent on the Squat. Provided you have the correct levels of mobility and stability in all the right areas, make sure you Squat to depth on every rep of every set. There are too many people out there thinking they can Squat a given weight when actually they are ego-stroking themselves and performing half reps. Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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If you have trouble knowing where depth is on your Squats get your training partner to call “Up” when you have hit depth. This will keep you honest and over time you will probably learn to feel depth on your own.

Squat: Mid-way Position, Rear view

Squat: Mid-way Position, Side view Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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Squat: Mid-way Position, Front view


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Chapter 8: Coming Up Once you have hit depth on your Squat it is time to drive the weight back up to your starting position. (From the start position you will then rack the bar or descend into another rep). You must stay tight during the transition from hitting the hole to starting the ascent on your Squats. We also recommend holding your breath all the way to lockout. However, you must check will your doctor before trying this. To clarify, what we are saying is that from the moment you take a big breath of air into your belly in the starting position, you will not release this breath until you return to the start position again. This is because this is the strongest way to Squat and enables you to stay tight. Despite this, some people, especially those with high blood pressure, may be jeopardising their health by doing this. In this case, if this is you, you may have to breath out on the way up (preferably just after the sticking point) on your Squats. So, check with your Doc and then make your choice. On the ascent of your Squats it is very important to drive as hard as possible out of the hole. Whilst doing this you must keep the lower back arched, the upper back tight (think “chest out”) and have a firm grip on the bar at all times. Some people will power their Squats of out the hole and back to the start position in one smooth motion. If this is you then congratulations because you probably have good leverages for the Squat and you will probably find that you progress well on this lift. However, other people (usually those with levers less suited to the Squat), may find that there is a noticeable sticking point on the Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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ascent of their Squats. These sticking points will normally only become apparent with moderate and heavy loads (70% +). If this applies to you, carry on driving through that sticking point with all your might. The old saying in boxing that “speed kills” is appropriate here because the more speed you can generate out of the hole, the more likely you are to just blast through your sticking point as if it were not there. Regardless of whether or not you have a noticeable sticking point on your Squat, it is important to stay as tight as possible throughout. Whenever somebody misses a Squat it is usually either straight down or forwards. Not many people miss a Squat backwards. If you start to come up and go straight down (which hopefully your training partners won’t allow to happen) the weight was probably too heavy; simple as that. However, if you miss Squats forwards, you can often remedy this and fight through it by focusing on arching the upper back hard on the ascent of you Squats. If you lost the arch your weight is likely to drift forwards, the Glutes and Hamstrings will not work as well and you may miss reps (or not be as strong with sub-maximal weights). In contrast, by keeping that arch you will allow the Glutes and Hamstrings to work efficiently and this will reward you with your strongest and most powerful Squat.


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Chapter 9: Racking the Bar Once you have completed a rep there is one of two options. Either; perform another rep or rack the bar. If you are going to perform another rep we recommend taking another deep breath into your belly prior to the descent. At the top of your Squat you should not let all of your breath out. Rather, you should keep your core rock solid and let some air out. At this point you must then take some more air in, before starting another rep. Do not rush the transition from one rep to another. It is common to see inexperienced athletes blasting out rep after rep with little attention to their breathing. Whilst this may be an ok approach on smaller, single joint, assistance type exercises; it is not a good approach for compound movements and certainly not a good idea with your Squats. So release a little air (whilst staying tight), upon the completion of each rep and then take in a deep breath before starting your next rep. It’s a stronger and safer method and anyone who preaches about losing time under tension with this method; well, it’s best to politely ignore them and carry on doing what you now know is right! If you have completed your set of Squats and need to rack the bar then stay tight in the core and wait for your training partner to swing the arm of the mono-lift into position and thereby relieve you of the weight on your back. Simple. However, if you’re like 99% of people reading this, you need to get the bar back into the rack. To walk the bar back into the rack do the same as you did when un-racking it. Keep your belly full of air and walk your left foot a couple of inches forwards and then your right foot a couple of inches forwards. Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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At this point (provided you have set up a good rack height for yourself) the bar will be still on your back and just a couple of inches above the j-hooks. Lower the bar onto the j-hooks and you have finished your set. Like every other step of the way, do not take racking the bar for granted. Stay tight and keep tight until the bar is fully supported by the mono-lift or rack. If you are Squatting in a mono-lift then make sure that whoever is operating the lift knows how many reps you are going to perform before you start Squatting. If you do each set this way, when you have completed your reps he/she can simply slide the arm of the mono-lift into position, relieve you of the weight and do all this without you saying a word. In contrast, if you are walking you weights back into the rack then on very heavy sets it may be appropriate for your training partners to take some of the weight as you walk the bar in. (Please note that it is only advisable to do this if you have a partner each side of the bar and not if you only have a back spotter).


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Chapter 10: What To Wear When Training What you wear when training is a personal choice. However, some things will never ever be acceptable. Do not for one minute think that you can pull off wearing denim hot pants, Timberland Boots, a lumberjack shirt and Ray Ban Aviators when you are performing your Squats or any other exercise in the gym for that matter. Despite what you may think; people will laugh and poke fun. Leave this attire for the Bodybuilders on the cover of your favourite magazine. And bear in mind that the weights they are lifting are often fake plates. Unless his name is Ronnie Coleman, who really is as strong as he looks. The only thing to really bear in mind is to make sure that you wear clothing that is not restrictive. For this reason, shorts (that fall above the knee) tend to be a better choice than three-quarter length shorts or tracksuit bottoms. Footwear is probably the biggest thing you need to worry about. Dedicated Squat shoes, made by Inzer or Metal are a great choice. Chuck Taylors (Converse) are also great and are a cheaper choice. Minimalist trainers like Vibram 5Fingers or Nike Frees are also good to Squat in. All the above footwear options are flat soled shoes that will allow you to sit back and overload the posterior chain on your Squats. This makes them the best option for executing the style of Squat that we have described throughout this book. If you are a competitive powerlifter it pays to train in your equipment some of the time so that you can learn how to use it. Even if you compete Raw it is good to wear your singlet in the weeks leading up to the meet. “Training as you compete” will make you feel Explode Your Squat by Andy Bolton and Elliot Newman © 2011, All Rights Reserved www.andyboltonstrength.net

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more at home at a meet and this should get rid of some of your nerves come meet day. A final word regarding equipment; make sure you know what equipment your federation allows you to use before you turn up to your meet. We have seen lifters in World Championships get this wrong (some intentionally aka “cheating”) and this can lead to lifts not being allowed and/or disqualification. Reading the rule book from your federation is a great way to avoid this happening and avoid embarrassment and a lot of wasted training time come meet day.


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Chapter 11: A word on technique This entire book has focused on correct Squat technique because great technique will allow you to achieve your strength potential on the Squat and minimise injury risk. It is true in every sport that we have ever studied that the athletes at the highest level tend to have the best technique. This does not mean that they all look the same when competing in their given sports; but rather that certain communalities will exist. For example, every strong Squatter you see will arch his back hard, but you will see some top Squatters with a narrow grip and some with a wide grip. Every top Golfer will keep a constant spine angle, but the way they use their arms during the swing may differ greatly (just go compare Tiger Woods and Jim Furyk). The bottom line is to practise your technique on every single rep, without exception. Also, use foam rolling and mobility drills to warm yourself up before squatting and use appropriate assistance exercises to bring up weak areas and make your Squat more balanced. Technique is much like your strength. Progress will not be linear. You will have good days and bad days. Regardless, do not let this get you down, but do make sure that over time your technique gets better, because that’s one of the hallmarks of great athletes. They tend to have great technique.


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Chapter 12: Mind-set In April 2009 I did my first Powerlifting meet since I started training with Andy in January 2009. On the evening before the meet I received a text from Andy that simply said: “Are you ready?” I responded by saying something along the lines of: “Yeah, are you?” He responded with: “I was born ready” This told me a lot about how a champion like Andy with a bullet proof mind-set thinks. The next day Andy pulled 1008lbs and the rest, as they say, is history. You will never eradicate nerves before a big lift in the gym or competition. This is because you are human and not a robot! However, there is a big difference between a mind-set that serves you and a mind-set that hinders you. Much is written on training programs and very little is mentioned about what goes on between your ears. With that said, here are Andy’s tips for developing a strong mind-set; one that will let you dominate the weights and your opposition. - Get in the zone before you get to the gym. You can do this be listening to some empowering music in the car on the way to the gym.


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- Visualise your top set before you do it. The human mind cannot tell the difference between something strongly imagined and something you have actually done. So if you visualise lifts in your mind, with enough intensity and clarity, prior to doing them, you should find the performance of the lift much easier when you come to do it. - Never think of failure. This one is obvious but it is easy to let your mind play games on you if you are not careful. Do not think of missing your top set or a PB in competition. This is just weak. As soon as any negative thought like this comes to mind you must change your focus immediately to something empowering: like smoking the lift! - Never let a weight intimidate you. Think of others who have done what you are about to attempt and this way you will see that it is entirely possible. (Andy does not have this luxury on the Deadlift!) - Commit to the lift. Once the bar is on your back you must be aggressive and attack the weight out of the hole. - Believe in yourself. A Squat is a solo physical endeavour and you and only you can break gym PB’s and meet PB’s. Nobody else can do it for you.


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Chapter 13: About the Authors

Andy Bolton is one of the greatest Powerlifters of all time. A multiple world champion in the WPC and WPO federations, one of only 5 men to ever Squat over 1200lbs and the only man to ever pull in excess of 1000lbs on the Deadlift. Andy can make legitimate claim to being the strongest man to have ever walked the face of the planet.

Elliot Newman is a competitive Powerlifter who has competed in the BDFPA, WDFPF, BPC and WPC. He has competition best lifts of 255kg Squat, 157.5kg Bench and 260kg Deadlift. He is passionate about all things related to nutrition and strength training.

For more information on how YOU can develop herculean strength, explosive power and muscular size, please check out: http://www.andyboltonstrength.net


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Explode Your Squat

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