Squat Suit: Purpose, Biomechanics, Types, and Considerations for Use

What is a Squat Suit?

A squat suit is a specialized piece of supportive powerlifting gear designed to enhance a lifter's performance in the squat exercise by storing and releasing elastic energy, thereby allowing them to lift significantly heavier loads.

Understanding the Squat Suit

A squat suit is a highly engineered garment worn by competitive powerlifters, primarily in "equipped" divisions, to increase the amount of weight they can lift during the squat. Unlike a simple compression garment, a squat suit is constructed from extremely strong, tightly woven, and often multi-layered materials that provide significant resistance and support.

• Definition and Purpose: At its core, a squat suit is a form-fitting, non-stretch or minimally-stretchable suit that covers the torso and legs, resembling a wrestling singlet but with vastly different properties. Its primary purpose is to provide mechanical assistance during the eccentric (lowering) phase of the squat by storing kinetic energy, which is then released during the concentric (lifting) phase, effectively creating a "spring" effect. This allows lifters to move beyond their raw strength limits.
• Materials and Construction: Squat suits are typically made from incredibly durable synthetic materials such as polyester, denim, or canvas. They often feature multiple layers of these fabrics stitched together, particularly in critical areas like the hips, glutes, and quadriceps. The seams are heavily reinforced, and the cut of the suit is extremely precise to create maximum tension when the lifter descends into the squat.

How a Squat Suit Works: The Biomechanics

The mechanical advantage provided by a squat suit is rooted in the principles of elastic energy and biomechanical leverage.

• Elastic Energy Storage: As the lifter descends into the squat, the taut fabric of the suit becomes stretched and loaded. This stretching stores potential elastic energy within the suit's fibers. The tighter the suit and the deeper the squat, the more energy is stored.
• Energy Release (Rebound Effect): Upon reaching the bottom of the squat, as the lifter initiates the upward movement, the stored elastic energy is released. This release acts as a powerful "rebound" or "spring" effect, assisting the lifter out of the deepest and often most challenging part of the lift. This assistance can add hundreds of pounds to a lifter's squat total.
• Proprioceptive Feedback and Stability: The extreme compression and rigidity of the suit also provide significant proprioceptive feedback, making the lifter more aware of their body position. Additionally, it offers a degree of external stability to the hip and knee joints, which some lifters perceive as beneficial for injury prevention, though proper technique remains paramount.

Types of Squat Suits

Squat suits vary primarily in their construction and the number of material layers, influencing their stiffness and the amount of assistance they provide.

• Single-Ply Suits: These suits are made from a single layer of material. While still providing significant support, they are generally less rigid and offer less assistance than multi-ply suits. They are often considered a good starting point for lifters transitioning into equipped lifting.
• Multi-Ply Suits: As the name suggests, these suits incorporate multiple layers (e.g., two, three, or even four) of material, particularly in high-tension areas. Multi-ply suits are extremely stiff and provide the greatest amount of assistance, allowing for the heaviest lifts. They require significant experience and adaptation due to their restrictive nature and the extreme force they exert on the lifter's body.
• Denim/Canvas Suits: Less common now, but historically significant, some federations or lifters prefer suits made from heavy denim or canvas. These materials offer a different feel and type of "pop" compared to synthetic suits, often being incredibly durable but also very unforgiving.

Advantages and Disadvantages of Using a Squat Suit

The decision to use a squat suit comes with distinct benefits and drawbacks.

Advantages (Pros)

• Increased Lifting Capacity: The primary benefit, allowing lifters to squat significantly more weight than they could raw.
• Enhanced Stability: The suit's compression can provide a sense of stability around the hips and knees.
• Competitive Edge: Essential for competing in equipped powerlifting federations, where it is a standard piece of gear.
• Mental Boost: The ability to move heavier weights can be psychologically motivating for competitive lifters.

Disadvantages (Cons)

• Altered Movement Pattern: The suit's assistance significantly changes the biomechanics of the squat, requiring a different technique (often a wider stance and more upright torso) to maximize its benefits. This can make raw squatting feel different or less efficient.
• Difficulty in Learning/Donning: Learning to squat effectively in a suit takes considerable practice, coaching, and physical adaptation. Donning the suit itself is a strenuous process, often requiring assistance.
• Risk of Injury (if misused): While providing support, the extreme forces exerted by the suit can increase the risk of injury (e.g., bicep tears from pulling it up, or knee/hip issues if technique is poor) if not used correctly and progressively.
• Cost: Squat suits are expensive, and lifters often own multiple suits for different training phases or competition weights.
• Not for Raw Lifting: Training in a suit does not directly translate to improvements in raw strength without the suit's assistance. It's a specific skill for a specific type of lifting.

Who Uses a Squat Suit?

Squat suits are exclusively used by competitive powerlifters who participate in "equipped" powerlifting federations. These federations distinguish themselves from "raw" or "unequipped" federations, where only a belt, wrist wraps, and knee sleeves (non-supportive) are permitted. Equipped lifting is a distinct discipline within powerlifting, with its own techniques, training methodologies, and records.

Considerations Before Using a Squat Suit

For those considering venturing into equipped powerlifting, several factors should be carefully weighed.

• Experience Level: Squat suits are not for beginners. A strong foundation in raw squatting technique and significant raw strength are prerequisites.
• Coaching: Seek guidance from an experienced equipped powerlifting coach. Learning the nuances of squatting in a suit is complex and requires expert instruction to prevent injury and maximize performance.
• Training Philosophy: Understand that equipped lifting is a specialized sport. Your training will shift to accommodate the suit, focusing on developing the specific strength and technique required to utilize its benefits.
• Safety: Always prioritize safety. The suit puts immense pressure on the body, and proper warm-up, gradual progression, and attention to technique are critical to minimize injury risk.

Conclusion

A squat suit is a powerful, highly specialized piece of equipment integral to equipped powerlifting. It functions by harnessing elastic energy to enable lifters to move colossal weights, pushing the boundaries of human strength. While offering significant advantages in competitive settings, its use demands considerable technical proficiency, physical adaptation, and a deep understanding of its biomechanical implications. It represents a distinct discipline within the strength sports world, appealing to those dedicated to mastering the art of equipped lifting.