Squat Suits: How They Work, Benefits, and Proper Use

What Does a Squat Suit Do?

A squat suit is a specialized piece of supportive gear used primarily in competitive powerlifting to enhance performance by storing and releasing elastic energy, thereby increasing the lifter's maximal squat capacity and providing additional stability.

Introduction to Squat Suits

In the realm of strength sports, particularly powerlifting, athletes often utilize various forms of supportive equipment to maximize their performance. Among these, the squat suit stands out as one of the most mechanically influential. Far from being a mere aesthetic garment, a squat suit is a meticulously designed piece of equipment, typically made from high-strength, tightly woven polyester or denim, engineered to provide significant assistance during the barbell squat. Its primary function is to enhance a lifter's ability to move heavier loads than they could unassisted, fundamentally altering the biomechanics of the lift.

The Biomechanics of a Squat Suit

To understand what a squat suit does, one must delve into its biomechanical principles. The suit operates on the concept of elastic energy storage and recoil, acting much like a powerful spring.

• Eccentric Phase (Lowering): As the lifter descends into the squat, the taut fabric of the suit is stretched and compressed. This stretching stores potential elastic energy within the material. The tighter the suit and the deeper the squat, the more energy is accumulated. This phase often feels like being "pushed down" or "compressed" by the suit, requiring the lifter to actively fight against its resistance to reach depth.
• Concentric Phase (Lifting): When the lifter initiates the upward movement, the stored elastic energy is rapidly released. This release provides an upward assistive force, effectively "bouncing" the lifter out of the bottom position, often referred to as "the hole." This assistance is most pronounced at the deepest point of the squat, where the suit is maximally stretched, and it significantly aids in overcoming the sticking point that many lifters experience.

The suit primarily assists the quadriceps, glutes, and hamstrings by reducing the initial force required to reverse direction at the bottom. It also provides substantial support to the spinal erectors and the core musculature, helping to maintain an upright posture and prevent the lifter from "folding over" under heavy loads.

Performance Benefits

The application of a squat suit can yield several distinct performance advantages for the advanced powerlifter.

• Increased Lift Capacity: The most significant and immediate benefit is the ability to lift substantially heavier weights. Depending on the suit's design, material, and the lifter's proficiency, a squat suit can add anywhere from 50 to over 200 pounds to a lifter's maximal squat. This allows athletes to compete at higher weight classes or set new personal and world records.
• Enhanced Stability: The compressive nature of the suit provides an external layer of support around the hips and torso. This can contribute to a feeling of greater stability and proprioception, helping the lifter maintain a more rigid and consistent bar path throughout the movement.
• Reinforcement of Depth: For some lifters, the resistance of the suit can actually help cue them into achieving proper squat depth. The more the suit is stretched, the more assistance it provides, incentivizing the lifter to descend fully to maximize its benefit.
• Reduced Perceived Strain: While the absolute load is higher, the assistance from the suit can sometimes make the lift feel less taxing on specific joints or muscles, especially out of the bottom, potentially allowing for greater training volume at high intensities.

Types of Squat Suits

Squat suits are generally categorized by their construction and material, each offering different levels of support and characteristics.

• Single-Ply Suits: These suits are made from a single layer of tightly woven polyester or similar synthetic material. They offer a significant boost in performance, are generally easier to learn to use than multi-ply suits, and are common in many federations that allow "equipped" lifting.
• Multi-Ply Suits: As the name suggests, these suits consist of multiple layers (two, three, or even more) of the same high-strength material. Multi-ply suits are considerably stiffer, much harder to get into, and provide a far greater amount of elastic assistance. They require a high degree of technical proficiency and strength to "break" into the bottom position and utilize effectively.
• Denim Suits: Less common now, but historically used, denim suits offer a different type of support, often described as more "supportive" rather than purely "elastic."

Considerations and Proper Use

Using a squat suit effectively requires specific knowledge and training. It is not a piece of equipment for beginners.

• Learning Curve: Mastering a squat suit demands significant practice. The lifter must learn to "sit back" and "ride" the suit's resistance to achieve depth and then explode upward to utilize its rebound effectively. This often involves a different squat technique than raw squatting.
• Proper Fitting: A squat suit must fit extremely tightly to be effective. Getting into a suit can be a laborious process, often requiring assistance and considerable effort. A poorly fitted suit will either not provide enough support or restrict movement excessively.
• Extensive Warm-up: Due to the extreme tension and restrictive nature of the suit, a thorough and extended warm-up is crucial to prepare the body for the unique demands of equipped squatting.
• Spotting: Lifting in a squat suit, especially with maximal loads, necessitates experienced spotters. The suit can make it difficult to bail out of a lift, and the increased loads inherently carry higher risks.

Limitations and Potential Drawbacks

While beneficial for competitive powerlifters, squat suits are not without their limitations and potential drawbacks.

• Altered Mechanics: The suit can significantly alter natural squat mechanics. Lifters often adopt a wider stance and a more pronounced "sitting back" motion to maximize the suit's effect, which may not translate directly to raw strength.
• Reliance: Over-reliance on a suit can sometimes mask weaknesses in a lifter's raw strength or technique, potentially hindering overall development if not balanced with raw training.
• Discomfort and Risk: The extreme tightness of the suit can be highly uncomfortable, restrict breathing, and even cause chafing or bruising. If a lifter fails to "break" the suit and descend properly, they risk being "folded over" by the weight, potentially leading to injury.
• Not for General Fitness: Squat suits are specifically designed for maximal lifts in competitive settings. They are not recommended or appropriate for general fitness, hypertrophy training, or everyday gym goers.

Conclusion: When and Why to Use a Squat Suit

In summary, a squat suit is a highly specialized piece of equipment designed to leverage elastic energy to augment a powerlifter's maximal squat performance. It provides significant assistance out of the bottom of the squat, enhances stability, and allows for the lifting of supra-maximal loads. However, its effective use requires a profound understanding of its biomechanics, extensive technical practice, and adherence to strict safety protocols. For the dedicated equipped powerlifter, it is an indispensable tool for pushing the boundaries of human strength; for anyone else, it remains a fascinating, albeit largely irrelevant, aspect of elite strength sport.