When it comes to strength training, the squat is often considered the king of all exercises. It's a compound movement that recruits multiple muscle groups, and the amount of weight you can squat is often seen as a benchmark of your overall strength. But is squatting 135 kg (300 lb) impressive? Let's delve into the world of weightlifting to find out.
Understanding the Squat
The squat is a fundamental human movement that we perform daily, whether we're sitting down in a chair or picking something up off the floor. In the gym, the squat is a staple exercise that targets the quadriceps, hamstrings, glutes, and core, among other muscles.
There are several variations of the squat, including the back squat, front squat, goblet squat, and overhead squat. The back squat, where the barbell is placed on the upper back, is the most common variation and the one we'll be focusing on in this article.
The Importance of Proper Form
Before we discuss the impressiveness of squatting 135 kg (300 lb), it's crucial to emphasize the importance of proper form. A heavy squat with poor form is not only less impressive, it's also dangerous. Proper form ensures that the right muscles are being engaged and reduces the risk of injury.
Key points of proper squat form include keeping the chest up, maintaining a neutral spine, and ensuring the knees track over the toes. Depth is also important; a full squat is one where the hip joint goes below the knee joint.
Is Squatting 135 Kg (300 Lb) Impressive?
Now, onto the question at hand: is squatting 135 kg (300 lb) impressive? The answer depends on several factors, including your body weight, gender, age, and training experience.
For a novice lifter, squatting 135 kg (300 lb) is certainly impressive. According to strength standards provided by exrx.net, a 135 kg (300 lb) squat is considered 'advanced' for a male weighing 75 kg (165 lb). For a female of the same weight, it's classified as 'elite'.
Relative Strength vs Absolute Strength
When evaluating the impressiveness of a squat, it's important to consider both relative strength (how much you lift compared to your body weight) and absolute strength (the total amount of weight lifted). A 135 kg (300 lb) squat may be less impressive for a 100 kg (220 lb) male lifter than for a 75 kg (165 lb) male lifter, due to the difference in relative strength.
However, absolute strength is also important, especially in strength sports like powerlifting where the goal is to lift as much weight as possible, regardless of body weight.
How to Improve Your Squat
If you're aiming to squat 135 kg (300 lb) or more, there are several strategies you can employ to improve your squat strength.
Focus on Form
As mentioned earlier, proper form is crucial for both safety and effectiveness. If you're struggling with form, consider working with a coach or personal trainer who can provide feedback and corrections.
It's also a good idea to film your squats so you can review your form and make necessary adjustments. Remember, it's better to squat a lighter weight with good form than a heavier weight with poor form.
Increase Volume
Increasing the volume of your squats (the total number of reps and sets) can help improve your strength. This could mean adding an extra squat session to your weekly routine, or adding more sets or reps to your existing sessions.
However, it's important to increase volume gradually to avoid overtraining and injury. A common approach is to add one set per week until you reach your desired volume.
Train Accessory Movements
Accessory movements are exercises that target the same muscles as the squat, but in a different way. Examples include lunges, step-ups, and leg presses. Incorporating these exercises into your routine can help improve your squat by strengthening the muscles involved in the movement.
Conclusion
In conclusion, squatting 135 kg (300 lb) can indeed be impressive, depending on factors like your body weight, gender, age, and training experience. However, it's important to remember that strength is a personal journey, and what's impressive is relative.
Whether you're squatting 50 kg (110 lb) or 200 kg (440 lb), the most important thing is that you're challenging yourself, making progress, and enjoying the process. Happy squatting!
