Squat Suit: Understanding, Application, and Training Best Practices

How do you use a squat suit?

Using a squat suit is a highly specialized technique in competitive powerlifting, involving donning a tightly fitted, supportive garment designed to store and release elastic energy during the squat, thereby aiding in lifting heavier weights by enhancing stability and providing a "rebound" effect out of the bottom of the lift.

Understanding the Squat Suit: A Biomechanical Aid

A squat suit is a piece of specialized equipment primarily used in equipped powerlifting to enhance lifting performance in the squat. It is not a general fitness accessory but a highly technical tool.

• What is a Squat Suit? A squat suit is a tight-fitting, multi-ply garment typically made from heavy-duty polyester, denim, or canvas. It fits over the legs and torso, similar to a wrestling singlet but with significantly more compression and rigidity. The design incorporates reinforced seams and often multiple layers of material to create extreme tension.
• How Does it Work? The Mechanics of Assistance The primary mechanism of a squat suit's assistance lies in its ability to store and release elastic potential energy. As the lifter descends into the squat, the suit stretches and resists the movement, creating significant tension. This stored energy is then released as the lifter ascends, providing a powerful "rebound" effect out of the bottom position. Additionally, the suit provides external support to the hip and knee joints, helps maintain a more upright torso position, and can contribute to increased intra-abdominal pressure, further enhancing stability and power transfer.
• Who Uses Squat Suits? Squat suits are exclusively used by powerlifters competing in "equipped" divisions. They are not intended for general strength training, bodybuilding, or everyday fitness, as their benefits are specific to maximizing a single-rep maximum in a competitive setting.

Preparing for Squat Suit Use

Effective and safe squat suit use requires meticulous preparation, both in terms of equipment and the lifter's physical readiness.

• Suit Selection and Sizing: Choosing the correct suit size is paramount. Squat suits are designed to be extremely tight; a proper fit means it will be challenging to put on. Different suits offer varying levels of stiffness and cut, which can affect how they interact with a lifter's biomechanics. It's common for lifters to progress from single-ply (one layer) to multi-ply (multiple layers) suits as they gain experience and strength.
• Warm-Up and Mobility: Due to the restrictive nature of the suit, a comprehensive warm-up is crucial. This should include dynamic stretches targeting the hips, glutes, hamstrings, and ankles, as well as general cardiovascular preparation. Mobility work is essential to counteract the suit's tendency to restrict range of motion, ensuring the lifter can still hit adequate depth safely.
• Equipment Check: Always ensure the squat rack is stable, the J-hooks are secure, and the spotter arms are set to an appropriate height. The barbell should be loaded correctly with collars. Using reliable spotters is non-negotiable when training in a squat suit.

The Step-by-Step Guide to Using a Squat Suit

Using a squat suit is a skilled maneuver that requires practice, patience, and often, assistance.

• Putting on the Suit: This is often the most challenging part.
  • Lubrication (Optional): Some lifters apply a thin layer of baby powder or similar lubricant to their legs and hips to reduce friction.
  • Rolling Up: Begin by rolling the legs of the suit up as much as possible, like a pair of stockings.
  • Foot First: Carefully insert one foot at a time, pulling the suit up over the ankle and calf.
  • Calf and Thigh: Gradually work the suit up over the calves and thighs, pulling small sections at a time. This requires significant effort and can be uncomfortable.
  • Hips and Groin: Once over the thighs, the suit needs to be pulled up into the groin area. This is where assistance from a training partner is often invaluable, as they can pull from the back while the lifter pulls from the front. The suit must be pulled high enough to prevent it from bunching or restricting movement excessively in the bottom of the squat.
  • Straps: Finally, pull the shoulder straps up and over the shoulders. Depending on the suit and the lifter's preference, these may be worn fully up or slightly lower to allow for more upper body movement.
• Walking Out the Weight: With the suit on, the walk-out from the rack requires more deliberate and shorter steps due to the suit's restriction. Focus on maintaining a stable, balanced stance before unracking the weight.
• The Descent (Eccentric Phase): This phase is where the suit "loads." The lifter must actively fight the suit's resistance, often by sitting back aggressively and driving the knees out. The suit will try to push the lifter forward or restrict depth. A controlled, purposeful descent is key to loading the suit effectively and hitting legal depth.
• The Ascent (Concentric Phase): As the lifter reverses direction from the bottom, the stored elastic energy in the suit provides a powerful rebound. The lifter must capitalize on this by driving explosively upwards, maintaining core tension, and continuing to push the knees out. The suit aids significantly in the "sticking point" of the squat.
• Racking the Weight: After completing the lift, carefully walk the weight back into the rack, ensuring it is securely placed on the J-hooks.
• Taking Off the Suit: This is typically easier than putting it on, but still requires effort. Unhook the straps and carefully work the suit down the legs, often by peeling it inside out.

Training Considerations and Best Practices

Integrating a squat suit into training requires a strategic approach to maximize benefits and minimize risks.

• Gradual Adaptation: Do not attempt to use a squat suit without extensive experience in raw (unassisted) squatting. Begin by using the suit for lighter weights to get accustomed to its feel and restrictions before progressing to heavier loads.
• Technical Proficiency First: A squat suit amplifies existing technique. If your raw squat technique is flawed, the suit will likely exacerbate those flaws and increase injury risk. Master your raw squat before introducing a suit.
• Accessory Work: Continue to focus on raw strength development and accessory exercises that target weaknesses, such as glute-ham raises, good mornings, and core work. This ensures overall strength development and prevents over-reliance on the suit.
• Spotter Importance: Always train with experienced spotters who understand how to assist a lifter in a squat suit. The suit can make it difficult to bail out of a lift or recover from a missed attempt.
• Listen to Your Body: The extreme compression of a squat suit can be uncomfortable and taxing on the body. Pay attention to any pain signals, especially in the hips, knees, and lower back.

Potential Risks and Limitations

While beneficial for competitive powerlifting, squat suits come with inherent risks and limitations.

• Injury Risk: Improper use, inadequate warm-up, or attempting too much weight too soon can lead to injuries, particularly to the hips, knees, and lower back, due to the extreme forces and altered movement patterns.
• Dependency: Over-reliance on the suit can hinder the development of raw strength and technique. Lifters should balance suit training with raw training to ensure holistic strength development.
• Cost and Maintenance: Squat suits are expensive and require careful maintenance to preserve their integrity and elastic properties.
• Not for General Fitness: Their specific application and potential risks make them unsuitable and unnecessary for individuals focused on general fitness, bodybuilding, or improving functional strength.

Conclusion: Strategic Application for Performance

The squat suit is a formidable tool in the arsenal of the equipped powerlifter, designed to augment performance by leveraging biomechanical principles of elastic energy storage and release. Its effective use, however, demands a deep understanding of its mechanics, meticulous preparation, precise execution, and a commitment to safety protocols. For the serious powerlifter, mastering the squat suit is a journey of technical refinement and strength adaptation, ultimately allowing for the demonstration of maximal strength in a highly specialized competitive environment.