What on Earth is Smolov?!

Alright guys, I’m sure many of you are sick and tired of seeing my squat posts WITHOUT any info on what exactly I’m even doing! Well if you are wondering what on earth “Smolov” is (I’m sure you’ve seen the hasthags…), and why I’ve been doing it, I’m here today with answers!

A few months back, I decided my booty needed a boost…something to build and perk. After 4 kids, it was more of a pancake than anything, and ONLY my favorite, super-tight yoga pants could give them ANY shape at all. Ladies, you know exactly what I’m talking about. I call them my magic pants…they magically created a cute booty out of nothing ;). Anyway, a good friend of mine (along with our husbands) pointed out that if I want a butt (Brazilian, please), I need to squat, squat, SQUAT!!! She sent along this pretty intense, but incredibly effective program for me to take a look at.

At first glance, I was terrified…squatting high volume 3-4 days a week (think heavy weight, lots of reps, and lots of sets) just seemed insane to me. Especially for a girl that maybe squatted heavy weight every few weeks. And when I say “heavy weight”, I mean “comfortable heavy weight”…so in reality, not heavy weight at all. To be totally honest, the thought of my smaller frame stuck under a heavy load of weight has always scared me just a bit.

Scared of what?

I was terrified of squatting down…and not being able to get back up! I’ve always kind of had “chicken legs” and had just convinced myself I wasn’t made to lift heavy weights. How nuts is that??? That’s the kind of thinking I coach people through…and I was sitting there allowing this thinking to dictate my strength and power!!!

After reading through every link I was sent and really digesting the program, I decided it was “go” time. If I truly wanted that “squatters butt”, I knew I needed to squat! At the same time, I realized it was beyond time for me to take my own advice and face my fears…and put some REAL weight on the bar.


So for the past 6 weeks, I’ve been squatting religiously according to the plan. And I must say…I can very proudly present THREE amazing results:

In just 5 weeks of working the program (to the “T”, I must add), my back squat max increased by 20 lbs. My max 6 weeks ago was 145 lbs (feeling really heavy); my max this week was 165 lbs (feeling rather easy). I know I can squat more too!
Clearly, by #1, you can tell this: I feel SO much more comfortable under a heavy load. Thanks to facing my fear 3-4 days a week, squatting heavy-loaded barbells no longer terrifies me!!!!!!! Success!!!!! #ActionConquersFear
Surprisingly, my deadlift max ALSO increased by 16 lbs…and I didn’t perform one single deadlift the entire 6 weeks! Smolov helped train and grease those neurological pathways (aka my body’s electrical wiring) to be able to handle heavier loads all-around…not just with the back squat. My deadlift max went from 219 lbs to 235 lbs!
And my most exciting result is that I AM getting a perkier, slightly bigger butt!!!!!!! YAY. Now it’s time to maintain this bad boy until bikini season…and beyond ;).

Keep in mind, there are several reputable programs out there…Smolov is just one of them! For those interested, you can learn more about this Smolov Squat Program here (http://www.lift.net/workout-routines/smolov/). Before you even consider this though, PLEASE heed my warning: this is a very high volume squat program for experienced squatters ONLY. If you are not yet an experienced squatter with excellent form and a decent amount of comfort with barbell squatting, you should not try this. Please consider starting with the basics: learn how to air squat with proper form. Once you have mastered the air squat, you can move on to a weighted squat, but you SHOULD obtain qualified coaching for safety. Improper form on a back squat can wreak havoc on our bodies. If you aren’t ready for this program now, don’t worry…keep working on the basic squat and your time will come!

For those that are ready…enjoy!!!

Questions, comments, or personal experience with Smolov (or another program)? Post below!!!


Additional reading on Smolov: https://www.jackedfactory.com