squat
Weightlifting Shoes and Heel Elevation: Squat Biomechanics Research
Struggling to keep your heels down and torso upright in the squat? Three motion-capture studies show what a 19mm heel wedge changes, and who it actually helps.
Velocity-Based 1RM Prediction Accuracy: How Error Varies by Exercise
Squat SEE is 3.9-6.2 kg; deadlift is 8.3-14.5 kg. See the 10-exercise CV% and ICC table, plus the 5-step protocol that keeps error under 4%.
Daily Undulating Periodization for Powerlifting: Complete Programming Guide
Daily undulating periodization (DUP) for powerlifting. Includes 12-week program templates, intensity zoning, and velocity-based.
Front Squat vs Back Squat: Which Is Better for You?
Front squat or back squat for your goal? 800Hz IMU velocity data and EMG activation settle the debate — no more guessing which to program.
How to Fix Knee Pain When Squatting: From Knee Cave to Patellar Tracking
A third of lifters get knee pain from squatting, and the knee is rarely the actual problem. Run 4 quick self-tests, then follow the matching 8-week fix.
How to Pick Shoes for Lifting: Why Running Shoes Fail
Soft foam under a heavy bar shifts the load path off the floor. How to pick lifting shoes, flat shoes, or Olympic shoes for squats, deadlifts, and press.
Squat Mobility: Why You Can't Go Deep and How to Fix It
If your squat stalls above parallel, the limiter is usually ankle, hip, or thoracic mobility, not effort. Test each joint, then follow the 8-week fix.
Squat Stance Narrow vs Wide: A Body-Type Selection Guide
Escamilla's EMG data show narrow and wide squats load different muscles and joints. Use femur length and hip anatomy, not trends, to pick your stance.
Why Can't I Feel My Glutes Working? Diagnosing and Fixing Glute Activation Failure
Squats and hip thrusts but nothing in your glutes? It's usually a neural activation problem, not muscle size, and here is the test-and-fix protocol.
5 Real Reasons Your Squat Isn't Getting Stronger
Same squat weight for months despite training hard? Five data-backed causes of a squat plateau, plus how to test which one is actually yours.
How Low Should You Squat? Full vs Parallel vs Half Squat Compared
Full, parallel, or half squat: real differences in hypertrophy, strength carryover, and joint load. Compare load and tempo before choosing your depth.
Sheiko #29 and #17: Russian Powerlifting Beginner-Intermediate Complete Analysis
Sheiko #29 and #17 look similar but differ in weekly volume and intensity. See both structures and how to autoregulate with bar velocity instead of RPE.