Exercise of the Week: Squat Superset

April 2, 2013

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight a Squat progression that builds lower-body power and endurance.

Who’s Doing It

  • Justin Verlander, Detroit Tigers pitcher

Muscular Benefits

  • Increases lower-body strength and power
  • Improves lower-body muscular endurance

Sports Performance Benefits

Squats strengthen the glutes and quads, large lower-body muscles that help you run faster, jump higher, or in Verlander’s case, powerfully drive off of the mound to throw harder. Performing a lightweight Squat superset after the final heavy set builds muscular endurance to help you maintain power over the course of a game.

Squat Superset How To

  • Stand with your feet slightly wider than hip-width apart with the bar on your back
  • Sink your hips back and bend your knees to lower into a Squat until your thighs are parallel to the ground
  • Extend your hips and knees to drive up out of squat position
  • Repeat for specified reps

Sets/Reps: 1x10, 4x6, 1x10 (with no rest on the last set)

Coaching Points

  • Conserve your energy early so you can give your max effort in later sets
  • Keep your back straight, chest up, and core tight
  • Do not allow your knees to collapse inwards
  • Drive through your heels
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...

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