So my squat sucks. And when I say sucks I mean SUCKS. 2 months ago I pulled 500 for the first time and it went up really fast so I’m definitely good for much more, especially now. Recently, I did a 1 RM variation of Free Squat with doubled minis on each side. That was 315 (I am 6’1 so the bands pull fairly hard, maybe around 80 lbs at the top). After that I just wanted to see where my squat was and threw 335 on there for a fairly easy 1 that made me think that I am probably good for 350. So my squat/deadlift ratio is estimated:
350/500
That’s pathetic. Now that I’ve finally pulled 500 I’ve been trying to focus on my squat. I’m drawing up my next 12 weeks or so program (Westside) and I’m looking for advice from other lifters whose legs go up to their chin so their conventional deadlift is strong and their squat sucks. From STB a while back I’m starting to incorporate pause squats as supplemental movements. I’m also going to program dead SS squats from a low pin for assistance and possibly a ME movement. I may try to program front squats as a ME movement also as I would like to C&J 300 someday and they helped me feel a lot stronger in my quads when I pulled 500 (My back and glutes are my strong point). Does anyone who has similar proportions or the same problem have any suggestions on what has worked for them? And not to limit it to just similar people but any suggestions at all are welcome.
I wouldnt say it is unusual. Be proud of your strong deadlift. You might be anatomoically better fit for pulling. This only means you need to focus on squats that much more.
Estimating your top end squat is never a good idea if you’re wanting accurate numbers. Then you have to consider are you desiring competition form or just gym numbers. Great to see you will be dedicating more time to squatting. Adding in heavy front squats, heavy zercher squats, heavy safety bar squats, heavy low box squats, heavy pause squats, etc. will increase the squat and don’t forget heavy good mornings, as well as heavy stiff leg deadlifts.
All those kind of lifts can help increase your squat and doing max effort for 3 reps with those movements as well as using 3 week waves for each will help develop a stronger squat. Use the force*****
My squat and deadlift are basically even thanks to the worst pulling leverages imaginable. If you compete, be glad your deadlift is the strongest of the lifts rather than the bench, for example.
Everybody’s built differently. Not really a big deal, tbh. I work DL as hard as possible, so just keep squatting, IMO.
[quote]KRC wrote:
My squat and deadlift are basically even thanks to the worst pulling leverages imaginable. If you compete, be glad your deadlift is the strongest of the lifts rather than the bench, for example.
Everybody’s built differently. Not really a big deal, tbh. I work DL as hard as possible, so just keep squatting, IMO. [/quote]
I admit, I’m still learning about this big strength stuff…
But DLs are usually are a little more hip flexion, and squats are dominantly knee extension.
Maybe focus your accessory/smaller lifts on that?
[quote]powell3120 wrote:
I admit, I’m still learning about this big strength stuff…
But DLs are usually are a little more hip flexion, and squats are dominantly knee extension.
Maybe focus your accessory/smaller lifts on that?[/quote]
uh…doesnt squats involve more hip flexion than deads? maybe im dumb.
I’m at 385/520 right now (gym lifts with belt only), and I recently started a run a Smolov to try to get my squat caught up. This article is a useful way of informing where you might want your lifts to be relative to each other.
My deadlift used to be way ahead of my squat (100lbs) they are fairly close now: squat 410, deadlift 455. I think my squat improved because of technique. I’ve gotten a lot better, and more comfortable squatting. How long have you been training? Do you have training partners that can help coach the movement? Technique makes all the difference.
I appreciate the responses. You can bet I’m happy about my deadlift as I would have never even looked into powerlifting if it wasn’t for deciding to max one day. It just makes it depressing when I’m used to throwing around decent (for me and most average gym goers) weight on the deadlift and then I need to focus on squats and I’m back to almost the average gym goer (although they rarely hit any depth, seen more calf raises called squats but thats neither here nor there).
My goodmornings and RDL’s are fairly strong (I RDL much more than I squat), so I think I’m gonna hammer all the squat variations I can think of. I really just need to squat more in all honesty. I’ve contemplated running smolov but westside was good to bringing my deadlift up after it had stalled for a while so I’m gonna program around the squat and then see where I’m at.
I used to have a similar problem but now my squat is getting closer to my deadlift. For me I figured out that it was a mixture of two problems.
My squat form was bad. Some may disagree but I beleive the squat is a much more compltcated lift than the DL. Squat takes proper form to lift heavy, where as with the DL if you not have any pre injuries you can just muscle it off the floor. I started digesting starting strength and picked up on areas that my form was failing.
The other problem was confidence with the lift. With the DL the worst that happens with a failed lift is you drop the bar back to the ground, with the squat there is a fear of getting crushed since you are actually under the bar. I would consistently push my limits with the DL but than I would be more timid with the squat. Once I started to just give it on the squat, I realized I could lift more than i thought I ever would be able to.
Not saying these are your issues but they were mine.
[quote]Re.po wrote:
I used to have a similar problem but now my squat is getting closer to my deadlift. For me I figured out that it was a mixture of two problems.
My squat form was bad. Some may disagree but I beleive the squat is a much more compltcated lift than the DL. Squat takes proper form to lift heavy, where as with the DL if you not have any pre injuries you can just muscle it off the floor. I started digesting starting strength and picked up on areas that my form was failing.
The other problem was confidence with the lift. With the DL the worst that happens with a failed lift is you drop the bar back to the ground, with the squat there is a fear of getting crushed since you are actually under the bar. I would consistently push my limits with the DL but than I would be more timid with the squat. Once I started to just give it on the squat, I realized I could lift more than i thought I ever would be able to.
Not saying these are your issues but they were mine.[/quote]
YESYESYESYES!! ALL THIS X’s 100000!!!
I swear pretty soon I’m gonna be benching more than I’m squatting…
Starting Strength was the best thing I ever did for my squat. Go figure when you look at how the program is written out, haha. Anyway, I train something like the 5/3/1 style most of the time, but doing squat SS style helped tremendously with getting it’s numbers to the point where I was comfortable training that lift only one day a week.
i feel you pain OP i got a 250+ lbs difference between my squat and dead. i have always done more squat work than deadlifts but cant seem to improve it so ive pretty much given up on squats but front squats are coming along nicely.
squats suck.