How To Blow Up Your Raw Squat: Principles & Variations

We all love a crazy, strong squat. The feeling of standing up with plates on your back, we all can agree, is pretty satisfying. And if your goal is to squat hundreds of pounds (or kilos), your training should be specific to that. 

The squat is one of the most fundamentally misunderstood, yet fundamentally important movements one can perform. By making some tweaks to your mechanics and programming, you can be well on your way to hitting that next squat PR. Because - let’s face it - squats are only enjoyable when they’re heavy & healthy.

WHAT IS A RAW SQUAT? WHAT ARE ITS BASIC PRINCIPLES?

First of all, let’s define what “raw” squatting even means. In Powerlifting, there are a few categories to squatting in competition: Raw, Raw w/ Wraps, Single Ply, and Multi-Ply. Raw squats use the least amount of supportive gear (if any).

When you perform a squat with a barbell and just your body, nothing else, that could be classified as a raw squat. Knee sleeves, belts, and wrist wraps are also allowed and provide benefits but aren’t nearly as supportive as knee wraps or suits.  

Knee *wraps* provide more elastic energy to the squat, increasing rebound out of the hole and further supporting the knee joint. Squat suits (single or multi-ply) increase this stretch reflex further, providing greater support and “bounce” out of the hole. This gear is very tight to give the most compression possible and can add 50-100 lbs, compared to one’s raw squat, simply from wearing it. 

Because of this, the mechanics of the movement are changed. When lifters first get into Powerlifting, they often find content targeted more to geared lifters, such as Westside Barbell, and apply it to their own training as a raw competitor. This can be problematic, as raw vs. geared squats are different movements. Geared squatters often train a hip-dominant squat, less depth, and a far wider stance. Raw lifting standards are the complete opposite. And since Ironside has predominantly Raw athletes, our content is geared (pun intended) to that population. 

Keep this in mind when looking for training information; consider whether it is actually applicable to you. Box squats, tons of good mornings, and a sumo-width stance likely won’t blow up your raw squat. Raw competition squats require the hip crease to be below the knee crease and rely on your body’s own natural stretch reflex (through elastic components in the muscles and tendons) for rebound out of the hole. This means that the top weight lifted will be lower, the muscle recruitment, bar path, stance width, depth will all be changed, and the movement will be fundamentally different compared to a geared squat.

OVERLOOKED ASPECTS OF THE RAW SQUAT

1. A higher training frequency is likely more beneficial.

One highly underrated training technique for raw lifters is simply increasing squat frequency. Without gear (since the absolute strength is decreased), you can recover from squat sessions more readily. Additionally, with the greater range of motion and musculature recruited, hypertrophy is beneficial to increasing squat strength. This means that squatting frequency should be far greater than what you may see Westside lifters doing, for example, who only squat (heavy) 1x/week.

Each lifter has a “maximum recoverable volume” - AKA the most volume you can recover from while still seeing benefits. Training at or near this volume will be more beneficial than training anywhere far above or below. Raw lifters can handle multiple squatting sessions per week. A greater frequency allows for more volume, more variety, more practice with the movement, better technical proficiency, and improved work capacity. All of this will translate to MORE GAINZ. Go from squatting 1x a week to 2-3, and bet, your squats will blow up. 

2. Your upper back is essential to the movement.

When many people think of squats, they think quads, glutes, core, knees, hips, etc. But what’s often forgotten is the role of the upper back in squatting strength.

Think about it: you’re holding a weight across your back. The body is a kinetic chain, and force is transferred throughout it. The squat is a full-body exercise. If one part loses tension, it has a domino effect on everything else. Your upper back plays a significant role in maintaining proper positioning, adding stability, staying tight, and increasing force transfer. 

This is especially true for raw squatting, as a more upright position is required and less support is provided, all recruiting your upper back muscles. A stronger, tighter upper back will lead to a stronger, tighter squat. Proper cueing, bar position, and certain variations can aid in this aspect.

3. More forward knee movement and quad development are involved.

As mentioned before, a less hip-dominant squat is more conducive to raw lifting. Many lifters are often afraid of excessive knee travel and avoid using their quads, whether it’s out of fear of knee safety or the belief that removing them from the equation will improve strength.

Neither of these misconceptions are true. Not only is forward knee movement normal and OKAY, but it also improves knee stability and overall health and resiliency - though that’s a topic for another day. And in the raw squat, the quads are massively important. Since more knee flexion is required to achieve depth, the squat is more upright, and you have to rely on your body’s natural stretch reflex, your quads play a significant role in squat strength and mechanics. The quads can produce a lot of force, and in the squat, the anterior & posterior chain working together (rather than one over the other) produces greater strength gains. 

Don’t fear your quads or your knees. Use them.

4. A narrower squat stance will likely benefit you.

Interrelated with everything else, a closer stance will help out your raw squat. This doesn’t need to be ultra-narrow (like some LA Fitness Instructor may tell you). But compared to a geared squat, the stance is much closer. 

A closer stance allows you to maintain better positioning, get more force transfer through the floor, utilize more quad, and therefore improving your “bounce” out of the hole. A wider stance will reduce the quads in the equation and potentially lead to some hip pain/muscular imbalances. Gear provides more support to the hips, a benefit taken out of the raw squat.

With that being said, certain variations that emphasize these key principles can improve your competition squat when utilized in training.

5 VARIATIONS TO HELP IMPROVE YOUR SQUAT

1. High Bar Squats

Here at Ironside, High Bar is one of our favorite movements. Not only is it a great teaching tool for newer lifters, but it’s also a phenomenal squat variation for experienced powerlifters. The bar is placed on the top of the traps rather than across the posterior delts. This requires you to maintain a more upright position, therefore relying on your upper back to further stabilize you. Additionally, since the bar path is more vertical and more forward knee movement may be used, High Bar can increase stress on the quads.

As mentioned before, the upper back is essential for strengthening your squat. High bar is a great way to do just that, while reinforcing proper squat mechanics. Use High Bar as a secondary squat variation for ultimate gainz. Add pins, tempos, bands, etc., for variety over time. 

2. Front Squats

Not exclusive for Weightlifters, front squats will also help build your comp squat. Because of the anterior load (bar being in the front of your body), a far greater demand is placed on your core and upper back. This is to keep your body from collapsing like a chair. 

Front squats reinforce proper bracing, an integral part of squatting & specifically maintaining tension, as well as your lats & upper back. Front Squats also help you improve positioning out of the hole-using your quads & “pushing” through the floor rather than folding into a good-morning squat. Additionally, they often help you hit that competition-depth. Front squats, trained in a variety of rep ranges, will help blow that comp squat out of the water. 

3. Goblet Squats

Want to kill your quads? Well, I mean, not really, but want to do it for a bigger squat? Goblet squats are your friend. 

A highly underrated training tool, goblet squats are a great way to improve your low-bar squat. Many coaches and lifters think of Goblets as just a regression for back squats-which they’re great for-but even higher-level lifters can benefit from them. 

Heavy goblet squats, done for anywhere from 5-15 reps, can increase gains by 500%. Why? For one, similar reason as front squats: the core engagement from the anterior load. Goblet squats also reinforce depth and require upper back engagement (to hold the weight in place). It’s hard to “cheat” your way out of a goblet squat, and you’re required to use your legs to get you back up. 

If you want to make them even MORE deadly, try elevating your heels (on a slant board or 45-lb plate). This will allow for more forward knee movement, further stressing the quads, something many raw squatters can benefit from. 

4. Belt Squats

A highly useful machine, the Belt Squat is another one of our favorite variations. 

The belt squat allows you to focus on your lower body-taking your upper back out of the movement entirely. You’ve got your High Bar & front squats for that purpose, and Belt Squats allow you to further recruit the quads. 

With the belt squat, you’re able to be more upright and rely on pushing through the floor, using your quads to ensure you stand back up. Your technique affects this benefit, though: cheating your way through & turning the movement into a deadlift won’t serve that quad-killing purpose.

Murdering your quads will only help your squat, and the Belt Squat is just the tool for that. 

5. Split Squat Variations

We’ve all heard about the benefits of single-leg work. Many will say that it’s unnecessary for strength gains, but I’d disagree.

Increased lower body volume, hypertrophy, better movement patterns, decreased strength deficits are all benefits of unilateral work. Essentially, it can help you build muscle, increase training volume (with a lower fatigue cost), address weaknesses and imbalances, and stay healthy in the long run so you can continue pushing weight. Besides the practice of actually doing it, what’s not to love?

Two of our favorite squat accessories are Barbell Bulgarian Split Squats and Front-Foot Elevated Split Squats - both static exercises. They’re more specific to squatting and can generally be loaded heavier. Barbell Bulgarians & Elevated Split Squats target your quads and reinforce that upright position. You can’t “good-morning” your way out of an elevated split squat. When done with a barbell, there's a significant loading opportunity, too. Incorporating unilateral work after your primary squat training will help fill those gaps, improving strength in the long run.

All in all, everyone and their mother wants a bigger squat. Yet, it’s become one of the most misunderstood exercises out there: plagued with misconceptions in both the general fitness and powerlifting worlds. With the classic principles, solid programming, and a toolbox of variations to help, you can be well on your way to that Squat-Or-Die Number.