The squat is one of those exercises that seems simple until you're stuck at the same weight for months, wondering what you're doing wrong. Good news: getting unstuck usually comes down to a handful of fixable things, and the people who squat the most weight on the planet have some surprisingly practical advice.
It starts with form - and it's not what you think
Most people assume they have decent squat form. Most people are at least a little wrong. According to guidance shared with GQ by an elite-level squatter, the fundamentals matter far more than the accessories. Bracing your core properly, keeping your chest up, and driving through the right parts of your foot are non-negotiable basics that directly determine how much weight you can safely move. Skipping or shortcutting these isn't just a form issue - it's a progress issue.
One thing experienced lifters will tell you: video yourself. What you feel in the squat and what's actually happening are often two very different things. A quick phone propped against a dumbbell can reveal more than months of guesswork.
Your approach to the bar matters
There's a mental and physical ritual to a good squat that goes beyond just walking up and unracking the weight. Elite squatters treat each set with intention - breathing patterns, foot placement, and even the pace of the descent are all part of a repeatable process. Consistency in your setup leads to consistency in your performance, which leads to consistent progress over time.
Eat like you want to get stronger
Nutrition is where a lot of casual gym-goers leave gains on the table. Squatting heavy is demanding work, and your body needs adequate fuel - especially protein and enough overall calories - to recover and grow stronger. Trying to hit new personal records while under-eating is a bit like expecting your car to run well on an empty tank.
Recovery is part of the training
This one genuinely doesn't get enough credit. Sleep, rest days, and managing fatigue aren't signs of laziness - they're when your body actually builds the strength you're working for. Pushing through accumulated exhaustion week after week tends to stall progress rather than accelerate it.
The squat rewards patience and consistency more than almost any other lift. Nail the basics, fuel yourself properly, rest well, and you might be surprised how quickly that next PR comes.
Source: GQ
