ABOUT THIS EPISODE
Clear, practical guidance to troubleshoot squat and deadlift technique and programming, with equipment recommendations that support safe, repeatable training in home and commercial gyms.
WHAT YOU’LL LEARN
A step-by-step setup for both lifts: stance, grip, bracing, and bar position.
How to identify and fix rounding, shifting, early hip rise, pitching forward, and soft lockouts.
Smart programming tweaks—top sets, back-off volume, and rotation of variations to manage fatigue.
Floor and equipment considerations: platforms, rubber gym flooring, calibrated plates, and bar selection.
KEY TOPICS
Squat fixes: tripod foot pressure, wedging under the bar, staying balanced over midfoot, and consistent depth.
Deadlift fixes: take the slack out, engage lats to keep the bar close, push the floor away, lock out with hips.
Programming: heavy exposures every 7–10 days for most, technical volume on other days, and accessories for weak links (hamstrings, upper back, trunk).
QUICK ANSWERS
Q: My hips shoot up first on squats—what’s the fastest fix?
A: Reinforce bracing, drive knees and hips together out of the hole, and use tempo or pause squats to groove staying over midfoot.
Q: The bar drifts from my shins on deadlifts—how do I stop it?
A: Set lats (“squeeze oranges in the armpits”), pull the bar into you before breaking the floor, and keep the plates skimming the legs.
Q: How often should I go heavy on these lifts?
A: Many lifters progress best with one heavy exposure per lift each week or every 7–10 days, plus lighter technical or accessory work between.
SHOP THE EPISODE
Body-Solid Commercial Power Rack (stable, adjustable station for squats and pulls)
https://www.ironcompany.com/body-solid-commercial-power-rack-gpr400?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep87
IRON COMPANY Olympic Power Squat Bar (stiff, center‑knurled bar built for stable back squats)
https://www.ironcompany.com/olympic-power-squat-bar-ironcompany-ic-psc-45-usa-ic-ps-45-usa?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep87
Ivanko Calibrated Powerlifting Plates (accurate loading for progressive training)
https://www.ironcompany.com/ivanko-cbpp-olympic-calibrated-powerlifting-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep87
Heavy-Duty Deadlifting Mats (protect floors, reduce bounce and noise)
https://www.ironcompany.com/heavy-duty-deadlifting-mats?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep87
Brad Gillingham Deadlift Guide (technique and programming insights from a world champion)
https://www.ironcompany.com/blog/brad-gillingham-deadlift-guide?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep87
FULL EPISODE LIST & RESOURCES
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IRON COMPANY — trusted gym equipment & flooring since 1997
Full episode list & resources:
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