99 Squat

Squat Accessories
Accessories To
To Improve
Improve
Strength
Strength &
& Technique
Technique

Chris
Chris Fudge
Fudge
 9 Squat Accessories To Improve Strength & Technique

We’ve all been there before saying to ourselves “technique doesn’t matter as long as I get
the weight up” and that works — until it doesn’t. As a coach and lifter, I’ve researched and
observed those exhibit the best technique in the world. In this process, I have identi ed the
nine best accessories they implement in their training to improve strength and technique.

The best accessory exercises for the squat are:

1. Pause Squat
2. Tempo Squat
3. High Bar Squat
4. Banded squat
5. Front Squat
6. Squat to Target
7. Kettlebell Goblet Squat
8. Rear Foot Elevated TRX Split Squat
9. Belt squat

Let’s take a closer look at each of these squat variations so you know why you should do
them and how to implement them into your training.

1. Pause Squat

What is it? The pause squat is performed like a regular squat, but with a 1-2 second pause in
the deepest part of the squat.

Read the full guide to pause squatting HERE.

Who would this be good for? If you always miss the squat coming out of the hole then the
paused squat would be a great addition to your training. Also, since the pause squat create
more time under tension while your knee extensors are at their greatest end range, it would
be an appropriate exercise to build strength in your quads.  If this is a weakness for you, then
consider the pause squat.

The importance of the paused squat is that it exposes an athlete’s weakness in the bottom
position of the squat, which is also where the stretch-shortening cycle (bounce or rebound)
happens. Removing that cycle forces the athlete to control the ascent of the lift.

9 Squat Accessories To Improve Strength & Technique

 9 Squat Accessories To Improve Strength & Technique

The paused squat will also strengthen the hips, low back, core and legs simply by increasing
the time under tension and not accelerating (bouncing) through that speci c range of
motion.

How would you program it? I would start my clients o doing pause squats in the 4-6 rep
range between 60-65% of their 1 rep max.   I would then progress the load, and drop the
number of reps over the course of several weeks of training.

2. Tempo Squat

What is it? The tempo squat puts more time under tension either on the way down, on the
way up, or both.

Tempo squats are a phenomenal accessory to slow down the movement and in doing so
expose any technical errors.   If knees buckle, neutral spine is lost, the bar path is o or
tension is compromised, the tempo squat will expose it when the lifter is fatigued.  Once the
technical error is exposed, the athlete can focus on those areas with deliberate attention.

Who would this be good for? The tempo squat should be used by lifters who lack control in
the descent phase of the squat. A lack of control would be present if the lifter can’t keep the
bar in the right bar path, or loses muscular tension.

How would you program it? You will often see the tempo squat programmed using a series of
numbers.  

For example, 4020 tempo.

The numbers show the tempo based on the range of motion — “eccentric, isometric,
concentric, isometric” or “down, bottom, up, top”.   A 4020 tempo would be down in 4
seconds, no pause in the bottom, come up in 2 seconds, and no pause at the top.

Using another example, a   3120 would look like go down in 3 seconds, pause for 1 second,
 come up in 2 seconds, and no pause at the top.

Tempo squats can be programmed in the 1-5 rep range with loads of 50-70% of 1 rep max
depending on how long the lifter is expected to be under tension (i.e. how slow the tempo is
prescribed).

9 Squat Accessories To Improve Strength & Technique

 9 Squat Accessories To Improve Strength & Technique

Use a metronome or an honest coach because; let’s be real, nobody counts slow enough. If
using a metronome set it to 60 beats per minute.

3. High Bar Squat

What is it? The high bar squat is where you place the bar on your upper traps.

Many people might already be using a high bar squat, but powerlifters mostly squat in a low
bar position. If you predominately squat in a low bar position, then the high bar squat could
be an excellent accessory.

The high bar squat does two things to help with technique:

Increases knee extensor strength leading to stronger quadriceps (Glassbrook, Brown, Helms,
et al., 2017).

Increases demand on torso extensor strength resulting in a more upright torso (Glassbrook,
Brown, Helms, et al., 2017).

Who would this be good for? If you nd yourself lacking quad strength, then the high bar
squat would be a good addition to your program. You’ll know if you have weak quads if you
always fail a squat in the bottom position.

Of course, there are a variety of quad-focused exercises you can do in the gym. But, the high
bar squat allows you to work your quads in the speci c movement pattern that you’re trying
to improve strength. Therefore, it should be prioritized over other isolation-type quad
movements.

How would you program it? You can typically do the same set and reps that you normally
would program for your squat workouts; however, you’ll want to start with a 5% reduction in
your loads. So if you would normally squat 5 sets of 5 reps at 70% of your 1 rep max, then
your high bar load would be 65% of your 1 rep max.

9 Squat Accessories To Improve Strength & Technique

 9 Squat Accessories To Improve Strength & Technique

4. Banded Squat
What is it? The banded squat is where you place bands on either side of the barbell, attached
at the oor, so that as you stand up it adds increasing resistance through the range of
motion.

The banded squat is limited to those people who, rst, have bands, and second, who have
the proper equipment to attach the bands to the oor.

Who would this be good for? Banded squats will help athletes who tend to lean forward
during the ascent of the lift or miss the lift just out of the hole.   The band will reinforce a
vertical bar path upwards because it is increasing the pull of gravity (if set up correctly). As
well, because the tension increases as the athlete stands up, the exercise becomes more
challenging as the athlete comes out of the hole thus emphasizing that particular technique
portion of the lift.

The band also forces lifters to ‘drive through’ the entire range of motion. Sometimes lifters
get lazy and don’t apply maximum force, especialy if the load is sub-maximal. The band
teaches athletes that you can’t be lazy, and that you have to apply maximum force at all
times.

How would you program it? I would start with the smaller bands and work your way up to
thicker bands. Obviously, the thicker bands will add more resistance, so start light and build
yourself up. Keep the reps between 3-5 and the bar load between 60-70% of 1 rep max. The
weight will feel heavier because of the bands, especially through the mid and top end range
of motion.

5. Front Squat

What is it? The front squat is placing the barbell on your front delts rather than your upper
back.

When working with a client for the rst time my preference is to teach the front squat before
the back squat.  The reason for this is torso positioning.  Let me explain.

9 Squat Accessories To Improve Strength & Technique

 9 Squat Accessories To Improve Strength & Technique

Why do I always teach the front squat rst? One technical error that is common with
powerlifters is the “good morning squat” where the hips shoot up rst and the bar goes
forward over the ball of the foot.  The result is the athlete must rely on more back extensor
strength to nish the lift. This changes the bar path creating a further total distance to move
the bar, thereby increasing incidents of injury to the low back area.  

The front squat corrects this issue. If the hips shoot up rst and the barbell goes forward, it
will actually fall towards the ground. In a way, it forces the lifter to stay upright.

Powerlifters may struggle to get into the front rack position where the barbell is on their
front delts. If you have di culty try this nice wrist mobility series from our friends at DTS
Fitness Education.

Who would this be good for? The front squat should be used for lifters who fail to maintain
an upright torso in the squat, or need to strengthen their quad muscles. The front squat has
more quad activation than the back squat.

How would you program it? You can program a wide range of rep ranges depending on the
adaptation you want to target (1-5 reps for strength and 6-12 reps for hypertrophy). In terms
of loading, if you haven’t trained the front squat, you’ll want to use a Rate of Perceived
Exertion (RPE) scale. Use an RPE of 7-8, which means no matter what the rep range you’re
doing, always nisih the set and leave 2-3 reps left in the tank. Don’t take this exercise to
failure, until you feel competent at the movement pattern.

6. Squat to Target
What is it? The “Squat to Target” is an exercise where you use an implement, either a box,
block, or risers, to set the range of motion of the movement.

This movement should not be confused with a box squat. A box squat is used to take away
the stretch-shortening cycle at the bottom of a squat. Conversely, the “Squat to Target” is
speci cally used to gauge the range of motion.

Who would this be good for? The “Squat to Target” should be used by lifters who squat
inconsistently in terms of depth. You want to have all squats performed at the same depth
across any rep range or intensity. This tool can also be used when addressing sticking points,
not just depth issues.   The key is to use an implement that is adjustable in order to track
individual client’s progress. For this reason, risers are a go-to for me.

9 Squat Accessories To Improve Strength & Technique

 9 Squat Accessories To Improve Strength & Technique

How would you program it?

You would program the “Squat to Target” with the same sets, reps, and load that you
normally would for your regular squats.

7. Goblet Squat

What is it? The goblet squat is where you hold a single dumbbell in front of you, holding with
both hands just underneath your chin.

The goblet squat is a bene cial exercise to teach squat mechanics with a focus on hip
abduction (external hip rotation) and ankle dorsi exion (the ability for your ankle to ex up).

Using a dumbbell or kettelebell, the client can create a shift in the center of mass, thus
allowing for a more upright torso and deeper position.

I also use the goblet squat as a warm up to increase the mobility of ankles and hips.

Who would this be good for? If mobility is a technical opportunity for someone, this leads to
better carry over into the barbell squat.   In addition, the goblet squat is a precursor to
teaching the front squat.   If a client can perform the goblet squat pro ciently, they will be
ready to start front squatting.  

How would you program it? The goblet squat is best performed with higher rep ranges (8+).
This is because it will be hard to load the exercise with a single dumbbell. Use it as either an
activation exercise prior to your regular squatting, or use it as a way to increase mobility and
range of motion.

8. Rear Foot Elevated TRX Split Squat

What is it? For the rear foot elevated TRX split squat, you’ll place one foot in a TRX strap,
take a split stance, and perform squats (similar to a lunge).

9 Squat Accessories To Improve Strength & Technique

 9 Squat Accessories To Improve Strength & Technique

Dedicated powerlifters who stick to the big three (squat, bench, and deadlift) and do not
incorporate any unilateral-based training may develop muscular asymmetries, which over
time will result in a lateral shift in the squat.  

A lateral shift in the squat favors one leg over the other and in addition to decreasing
technique e cacy by pushing a balanced structure unevenly, it can also be very painful later
in training due to the irritation of structures such as sacroiliac joint.  

Unlike the Bulgarian split squat (where the rear foot is elevated on a bench), the TRX split
squat provides two di erent training stimuli:

The TRX allows height adjustments for di erent body sizes, increasing or decreasing the
stretch on the hip exors

Unlike using a bench, the TRX becomes an unstable surface thus challenging neuromuscular
control and joint stability at the hip, knee, and ankle.

Who would this be good for? The TRX rear elevated split squat is a good variation for anyone
wanting to be proactive in their muscular imbalances.

How would you program it? This exercise would be best programmed after a regular squat
with a higher rep range (8+).

9. Belt Squat

What is it? The belt squat is an exercise that loads the movement from your hips rather than
on your back.

I have yet to meet a lifter whose legs became so strong that it negatively a ected their
squat technique.   However, I have seen lifters whose legs are weak and rely on using more
back extensor muscles to compensate.

9 Squat Accessories To Improve Strength & Technique

 9 Squat Accessories To Improve Strength & Technique

A belt squat is an accessory tool that will not necessarily increase technical performance
directly. But, if the athlete needs stronger legs and would like to spare the wear and tear on
the back, the belt squat is a great accessory to add to the program.  If you do not have a belt
squat at your gym, you could use a dip belt and two risers.

9 Squat Accessories To Improve Strength & Technique

 9 Squat Accessories To Improve Strength & Technique

Who would this be good for? This is another exercise that targets the quads muscles. If you
nd your quads weak, then this would be a great addition to the program. The belt squat has
also been used by lifters who have trouble loading their spine because of an injury. However,
not many people have a belt squat machine, and even if you do the variation above, it might
be a bit awkward to set up.

How would you program it? The belt squat should be done with higher reps (8+) using
moderate intensities (RPE 7-8).

Why Are Squat Accessories Important?

Accessory exercises should not be the main focus of lifting.  

They are used to address weaknesses whether these occur in strength or in technique.  When
asked how to increase a squat, my rst response is always “squat more”. What I mean by
this is practice the main lift more frequently.  

If a lifter is squatting one day per week and doing accessories three days a week they will see
very slow progress. Increase the frequency from once a week, to two times a week and so on.
 

How & Why to Choose an Accessory Exercise

When choosing an accessory exercise you must rst identify the technical issue.  When such
issues arise it will invariably be a result of one or more of the following issues:

  ension/Weakness issue
T
  ar path issue
B
 Capacity versus demand

9 Squat Accessories To Improve Strength & Technique

 9 Squat Accessories To Improve Strength & Technique

Tension/weakness

When  you are around lifters and coaches at a meet you will often hear them saying things
like “GET TIGHT, BIG AIR, TIGHTEN UP!”. What they are referring to is creating tension.
  Tension helps keep the line in balance with gravity and protects the lifter’s spine thus
reducing injury.

This is explained in more detail in an earlier article I wrote on breathing while squatting.
 Essentially if you lack tension or strength in a speci c range of motion you will see the bar
speed slow down.

For example, speed coming out of the bottom of the squat then slowing down just above
parallel.  Be aware that just above parallel is NOT the area of weakness. Just before that spot
is where you need work. Your weakness area is just before the bar slows down. When you see
the bar slow down you are seeing the side e ect of the weak area just prior.  

I suggest using a camera with a slow-motion option to really watch the bar speed change.
 Here you can use exercises like paused squats, banded squat, or squat to target.

When tension is lost it is not unusual to see a technical collapse starting at the midsection
and then moving elsewhere. This collapse can often look like a rounded low back or the torso
dropping too soon. Here, tempo squats would be a great exercise to choose. When
incorporating them, the focus should be on increasing time under tension in those weak
areas.  

Bar Path

When the bar is not in line with the lifter’s center of mass (the midline of the foot), problems
arise.  

9 Squat Accessories To Improve Strength & Technique

 9 Squat Accessories To Improve Strength & Technique

The biggest of these is when the bar travels forward making the lifter expend more energy as
they must move the bar a greater distance to overcome it. To be e cient you want to stay
in line with gravity. With this scenario you could program banded squats from bottom up,
tempo, high bar and/or paused squats with intentions of owning the bar path. If bar path is
lost due to lack of mobility, the goblet squats and TRX rear foot elevated lunge can assist
here.

Capacity Versus Demand

Capacity is the ability to repeat something over and over again before reaching biological
limits. An example of exceeding someone’s capacity is technique breakdown/injury.

If the demand is beyond the lifter’s capacity there will be a breakdown.  An easy way to vet
capacity would be to use video while squatting. Gradually increase from warm-ups with sets
of 5’s increasing by 5-10% each set (lower % as weights get closer towards maxes).

If light-weight moves well, then form changes as the weight increases the demand has
exceeded the capacity of the lifter. In this scenario identify the percent of the lifter’s max
where this happens and program just below that for an entire block.

Where Do I Put Squat Accessories In The

Program?   And, How Do I Determine The
number Of Reps I Should Do?

This is a very common question without a one size ts all answer.

The exercise of choice should be slotted appropriately within the training plan.   The more
the exercise resembles the main lift, the greater the speci city and thus should be
prioritized rst within that session.

An example would be the paused squat.   It is the exact same movement as the squat but
with a pause. Put it rst in the workout when you are fresh and can get the most out of it.  

9 Squat Accessories To Improve Strength & Technique

 9 Squat Accessories To Improve Strength & Technique

In contrast, would be a belt squat.  Belt squats are towards the other end of the speci city
spectrum thus can be included after the main squat or exercises similar to it.  

In terms of reps, they should be based on the purpose of the exercise.  Closer to 1 rep maxes
is more speci c but would have fewer reps involved. Too far away and it could have less
strength carry over.  

For example, paused squats and tempo squats take longer per rep thus programming them
with lower reps ranges to equal similar times under tension are bene cial. A belt squat can
be used in to increase knee extensor strength and size so higher reps of twelve plus can be
bene cial even going as high as thirty repetition sets (Glassbrook, Brown & Helms et al.,
2017)

Using this information one should be able to choose the appropriate repetition range for an
accessory exercise.

Final Thoughts

When selecting the best accessory exercise for improving squat technique it is important
rst, to understand what the exercise is meant to accomplish and second, to ask whether
that is what is needed to help one’s technique.

Two more great squat accessories are the Partial Squat, and Safety Bar Squat, which you can
read about in my full guide.

9 Squat Accessories To Improve Strength & Technique