2x Bodyweight Squat Challenge

Complete 1 squat that is 2x your own bodyweight while maintaining perfect form!

Not all types of physical activity are suitable for everyone. Users take challenges and training advice at their own personal risk.

2x Bodyweight Squat Challenge Additional Information

Squatting twice your bodyweight is an achievement that requires smart and intense training, safety techniques and concentration. When training to increase your squat, resist the urge to squat five times a week. Unlike the abdominal muscles and other smaller groups, the much larger quadriceps and glut muscles need at least 36 hours for repair. To increase power, working the squatting muscles three times a week is a strong practice. At least two of those days should be 2 to 3 sets of high weight, low repetition. 

Incorporating Variation

Box squatting is the best way to incorporate the variation that you need to increase your squat into a workout. Box squatting involves the use of a box that the lifter will sit down on as he or she bottoms out the squat. The box should never be high enough to make an obtuse angle with the knees when bottoming out. By gradually using smaller boxes and exploding off of them, you will increase power while cutting down on soreness.

Proper Form and Safety

Most importantly in training as well as the challenge itself is proper form and safety. Using the proper squatting technique, which involves a number of points listed below, will support the proper biomechanics to avoid injury and maximize power.

First, perfect your stance. Feet should be shoulder width apart, with toes pointing outwards between a 10 and 20-degree angle. Any more of an angle will create major issues for the ankles, knees, hips, and back. 

Next, as you start to come down, keep your back completely straight and make sure you are looking straight ahead to avoid devastating spinal injury.

After bottoming out, it’s ok to be explosive on the ascent if your gluts are stretched and your knees can handle it. But not if it means you must arch your back or neck. 

When it comes time to complete the challenge, remember to stay disciplined and use your training to squat safely. The better your biomechanics are, the stronger your lift will be. Everything else that you’ve worked hard to strengthen will fall into place.