Smolov Jr: the 3-week squat program, with real numbers (2026)
How Smolov Jr works: four squat days a week at 70–85% of your max for three weeks, how much weight to add, a full example in kg and lb, and who should (and shouldn't) run it.
#squat
10 articles tagged with #squat
Ankle and hip mobility for deeper squats
Practical mobility drills to improve squat depth. Fix ankle dorsiflexion and hip flexion limitations with a daily routine that takes 5-10 minutes.
Box squats for building squat strength
Learn how box squats build explosive strength out of the hole, teach consistent depth, and reduce knee stress. Complete technique and programming guide.
Paused squats: how and why to use them
Paused squats build strength in the hole, fix form breakdown, and develop mental toughness. Here's how to program them alongside 5x5.
Hip pain during squats: causes and solutions
Hip pain when you squat? Learn the 6 most common causes, mobility drills that help, stance adjustments to try, and when to see a doctor.
Front squat vs back squat for strength
Honest comparison of front and back squats. Biomechanics, muscle activation, mobility demands, and when to use each for your training goals.
Best shoes for squats and deadlifts
What to wear for squats and deadlifts: which sneakers are fine for squatting, why heeled weightlifting shoes don't suit deadlifts, and what to buy first.
When to use a lifting belt (and when not to)
A lifting belt increases core pressure, not replaces your core. When to start using one, how to wear it properly, which type to buy, and myths debunked.
Squat knee pain: why it happens and how to fix it
Knee pain from squats is almost always fixable. Learn the 5 main causes, why deep squats are actually safer for your knees, and how to fix each issue.
Low bar vs high bar squat: which is right for you?
Compare low bar and high bar squat positions for strength, muscle development, and your body type. Learn proper setup for each style.