2X's that Bodyweight Squat

Bench your bodyweight

Growing up, I remember the non-stop quest to bench your bodyweight. From the time I first got under the barbell that’s all I heard. It became a big quest for me, and there certainly was excitement when I reached it.
But as you hopefully take your training to a new level, I want you to dream bigger and aim higher. I want you to think about reaching an even more impressive feat – squatting twice your bodyweight.

The bodyweight goal was always a big step in the bench press early on in the iron game, but bigger strength takes bigger goals, and bigger goals means bigger results.

2x your bodyweight

For me, those bigger goals included the double-bodyweight squat. No matter your weight, if you can squat twice your bodyweight you’re more than on the way to getting strong. It tells me you’re strong, you’ve built a good athletic base, and no matter what sport you play, that’s going to apply in a major way.

Before we dive into how you get there, let’s think about the benefits of a double bodyweight squat. First, there’s the obvious one of being strong in one of the most important – if not the most important – movements in the weight room, especially when it comes to athletic application.

That carries directly into the next set of benefits… a stronger base in any sport, better speed, better explosiveness, better agility and better leaping ability.

Not bad, huh?

It obviously doesn’t come magically when you reach that level, but the amount of work you put in to reach that double-bodyweight goal pays major dividends no matter what sport you play.

A better squat always equals a better athlete and reaching the point where you can hammer out a strong, fast and smooth double bodyweight squat leaves you with a better squat than what you started with if you’re reading this now.

Believe me, squatting double your bodyweight as an athlete is no joke. You will certainly find people who are stronger, but getting to that point in your lifting career flat out makes you strong. There’s no other way to put it. Plus, who doesn’t love being strong? That’s why you’re in the weight room and that’s why you went in there in the first place. You wanted to be strong, whether it was solely for a better body or to become a better athlete.

By squatting double your bodyweight, you are officially strong.

It’s a process

Like I said, it’s not going to just happen with the snap of your fingers. You don’t go to bed one night and wake up squatting twice what you weighed when you stepped on the scale that morning.

Then again, what fun would that be?

The journey is just as exciting as when you unrack the barbell holding twice what you weigh. Working in the trenches, getting dirty, getting sweaty and putting in extreme work… that’s what it is all about.

I almost get goosebumps thinking about it because it comes down to pushing yourself to new levels. We know the outcome will be worth it and that you’ll be a bigger, faster and stronger athlete. The question is, “Are you willing to do everything it takes to get there?”

How to do it

Now, let me tell you how to do it.

The squat often gets a bad wrap and I believe it comes down to one simple reason – it’s hard. It’s difficult to master, it requires a certain drive and some people simply aren’t willing to dig in and work hard. Here’s a simple piece of advice – don’t be that person. Put in the work and your squat gains will follow.

For me, I’m one of those crazy guys out there who actually likes to squat. I have been fortunate enough to work out with some of the strongest guys in the world and I have been able to learn what made them great at squatting.

From there, I learned how to properly to take a wide-stance powerlifting position and perform a box squat, getting the most out of my leverages and building some pretty strong hips and posterior chain. My squat has now transitioned to more of a narrow, Olympic weightlifting stance that puts a bigger focus on the quads and really driving up when I am deep in the hole.

Along with that I tried to take my crazy to an entirely new level, testing an old Bulgarian technique that has me squatting every single day. After following the famed Westside Barbell method off and on for years, squatting 700 on two different occasions in a contest suit weighing around 200 lbs., this has been an interesting undertaking. I’ve found that after I got used to the initial shock, my body has adapted nicely.

Simply put, I love the challenge of squatting. After testing out this technique, I believe the squat should be trained more often. Without question it is one of the best movements for the body and overall strength, and simply plugging it in more frequently increases those benefits.

To achieve a double-bodyweight squat I applied some of those Bulgarian frequency techniques – dialing it back a little – to this program while also adding in a variety of different stances to bring your entire squat game up.
You’re only as good as your weakest link so switching up the stances will really allow you to shore up any weak points, making them strong points and helping your squat skyrocket to double-bodyweight territory.

Let’s take a look at your weekly squat workout in this quest:

**Squat 3 days per week

– MONDAY –

Low reps & Wide-Stance Squats (feet slightly wider than shoulder-width)

Warm-up – Bar for 20 reps
95 lbs. – 10 reps
135 – 10 reps
5 sets of 3 reps (working up to a 3-rep max)

Accessory Work:

Lunges – Either for time (example: 5 minutes of non-stop lunges) or with weight (dumbbells or barbell)

GHD (up to 50 reps)

Notes: On this day, try for a new 3-rep max each time. You will have two days off to recover so push yourself and try to send that 3-rep max skyward.

With this style, squat to parallel.

– WEDNESDAY –

Medium Reps & Olympic Style Squats (feet at shoulder width or slightly more narrow)

Warm-up bar 20 reps
95 lbs. -10 reps
135 -10 reps
4 sets of 8 reps (working up to an 8-rep max)

Accessory Work:

Lunges – Either for time (example: 5 minutes of non-stop lunges) or with weight (dumbbells or barbell)

GHD (up to 50 reps)

Notes: On this day, try for a new 8-rep max each time. The volume can add some impressive size to your legs.

With this style, squat slightly below parallel.

– FRIDAY –

Bodyweight squats (use perfect form and extend your arms directly in front of you

Wide stance – 100 reps
Close stance – 100 reps
Plyo squats – 50 reps

Accessory Work:

Lunges – Either for time (example: 5 minutes of non-stop lunges) or with weight (dumbbells or barbell)

GHD (up to 50 reps)

Notes: On this day, try to complete the squats as quickly as possible. This will send plenty of blood into the legs, but that will benefit you come Monday.

With this style, squat slightly below parallel and maintain perfect form.

I know what you’re saying…

How the hell can I squat three times per week? I thought that once, too, but 200-plus consecutive days later I’m still squatting everyday, getting stronger and getting leaner in the process. I would say it works.

In fact, I have squatted 500 pounds raw on several occasions at around 200 pounds. I’ll save you the long division and just tell you that equals 2.5 times my bodyweight. Yeah, I would say it works.

Plus, it makes everything on your body stronger, giving your body a natural hormone boost.
Follow this plan – or up the ante and throw in a squat day or two on the weekend – and watch your squat game take off.

If you’re up to the challenge, if you’re up to work on your squat harder than you ever have before, give this program a shot. I love this approach and have the double-bodyweight squat to prove it.

Your own double-bodyweight squat could be closer and more attainable than you realize.