Elevation

Most of us know that we need to warm up our bodies and maybe even do a couple of light reps before loading the bar with weight.  This is completely adequate for most training styles and lifts, but for those looking to move large amounts of weight, especially on multi-joint exercises,  a little additional preparation can go a long way.

To complete a squat properly takes a lot of practice and coordination, add a few hundred pounds to that and things get really complicated.  The initial plateau in max squat weight is usually not a result of lack of strength in the legs, but rather a combination of weak balance and core activation that prevent the brain from allowing full activation of the target muscle groups.

Try these exercises before the first set of heavy squats, they will allow better form and an increase in weight.

1. Single Leg Balance with Eyes Closed: Complete 1 minute on each leg.

2. Squat with No Equipment:  Complete 10 reps, focusing on perfect form, proper muscle recruitment, and maintaining an active core throughout the movement.

3. Pelvic Tilt:  3-5 repetitions completed in the standing position just before the bar is un-racked.

Taking a few minutes to complete these exercises before heavy squats allows the body to effectively transfer the weight from the shoulders down to the target muscles.  The risk of injury drops as the proprioceptors are activated, creating more awareness of joint position and stability.  This in turn permits recruitment of additional muscle fibers, increasing the effectiveness of the exercise.