squat
Velocity-Based 1RM Prediction Accuracy: How Error Varies by Exercise
Evidence review: velocity 1RM prediction accuracy for squat, bench, deadlift, and upper-body pulls — error rates, MVT stability, and how to reduce them.
Daily Undulating Periodization for Powerlifting: Complete Programming Guide
Complete guide to 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? An evidence-based comparison using 800Hz IMU velocity data, EMG activation, and goal-specific selection criteria for every lifter.
How to Fix Knee Pain When Squatting: From Knee Cave to Patellar Tracking
Why your knees hurt or cave in during squats, and how to fix it. Research-backed 8-week program addressing ankle mobility, glute weakness, and abductor...
How to Pick Shoes for Lifting: Why Running Shoes Fail
Why running shoes are dangerous for squats and deadlifts, and how to choose lifting shoes, flat shoes, and Olympic shoes for each lift.
Squat Mobility: Why You Can't Go Deep and How to Fix It
Why your squat depth is limited and how to fix it through ankle, hip, and thoracic mobility with IMU-based assessment and an 8-week protocol.
Squat Stance Narrow vs Wide: A Body-Type Selection Guide
Escamilla's research compares narrow and wide squat stance EMG and joint moments. Find your optimal stance by femur length and hip structure with VBT data.
Why Can't I Feel My Glutes Working? Diagnosing and Fixing Glute Activation Failure
If squats and hip thrusts never reach your glutes, the issue is neurological. Diagnose glute amnesia and rebuild activation with this protocol.
5 Real Reasons Your Squat Isn't Getting Stronger
Squat hasn't moved in months? It's not just "work harder." Five real causes of squat plateaus and how to diagnose and fix yours with objective data.
How Low Should You Squat? Full vs Parallel vs Half Squat Compared
Full squat, parallel, or half squat: which delivers more hypertrophy, strength, and athletic transfer?
Sheiko #29 and #17: Russian Powerlifting Beginner-Intermediate Complete Analysis
Boris Sheiko #29 and #17 beginner-intermediate program structure, weekly volume, intensity distribution, and velocity-based autoregulation guide.
Cambered Bar Squat: Deep ROM Overload Training
How the cambered bar's lowered center of gravity increases posterior chain demand at the bottom of the squat. Technique, loading, and VBT integration.