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3 Top Ways to Squat Deeper and Improve your Mechanics

The squat is essential for building strength, toughness, muscle, coordination and is a part of a huge number of different exercises in Crossfit. Here is how to make yours better.


When learning to stand up, usually as a child, we do our first squats from the ground up.  This is distinct from standing to squatting to standing as we do as adult CrossFitters.  The benefit of this is that we can find a better bottom position as we’re not loading our muscles in our old motor pattern as we descend. This means that when we stand back up, we have a chance to experience how a ‘better’ squat feels, and teach our nervous system how to control it. 

How can we do this in practice?  Either a) start on all fours then bring up one leg at a time to get into the bottom of a squat, just like a child learning to stand.  Or b) use a prop to descend in a better position – a goblet squat as counterbalance, an upright/high band to pull forward and take weight out of the legs. 

Play around with it, you can even do a bodyweight squat down, find position, then use weight on the way up – e.g. zombie squat:

This is great as part of a warmup or part of your mobility practice. 

So there you have it, 3 simple ways to deepen your squat. 

  • Squat more often outside the gym
  • Squat with more weird variations
  • Squat from the bottom up

Remember movement is a skill.  The more often you practice, the faster you will improve. Get squatting as much as possible in as many weird and wonderful ways as possible and you’ll be ass to grass in no time!

Thanks for reading!

For more tips on improving your Squat, check this out:

7 Hip Mobility Exercises to Improve Squatting & Lifting for CrossFitters

Or if you are just starting out:

The Beginners Guide to Squatting for CrossFitters

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” Mark Rippetoe.

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