Master the Barbell Squat and Lift Safely

Breaking through a plateau with a 140kg split squat for 4 reps. This unilateral exercise is incredible for building single leg strength, stability, and correcting imbalances between your left and right side.

Another 140kg split squat set. I focus on staying calm and controlled, not aggressive. Building strength is about channeling effort efficiently, not just grunting and throwing weight around.

The difference between a good split squat and a bad one is the range of motion. People load up the weight but cut the depth short. That last few inches where the knee touches the ground is what makes the exercise truly effective and humbling.

This is what recovery looks like. After months of rehabbing a severe quadricep tendinitis, I'm back to hitting some decent checkpoints with beltless high bar squats. The process is slow, but the goal is sustainable strength.

A front view of a heavy back squat. Proper form means keeping the chest up, core braced, and knees tracking over the feet. This is the posture that builds strength safely.

After a long break to let my knees recover, power cleans are back in my routine. By focusing on posterior chain work, my Olympic lifts feel stronger than ever. This shows that sometimes, strengthening supporting muscles is the key to breaking through a plateau.

A demonstration of a strict 120kg bent over row. There's a lot of nonsense on the internet about "lifting heavy". True strength is about controlling the weight through the full range of motion, not just heaving it with momentum.

The squat reigns supreme for a reason. It's a natural human movement that works multiple joints, builds stability and mobility, and is one of the best exercises for both injury prevention and rehabilitation. Don't let anyone tell you otherwise.