Here are the best ways to do it and how to program it safely.

Why overload + monolift works

A monolift lets you:

  • Set your stance first (no walkout wobble).
  • Save energy for the actual squat/brace.
  • Handle supramax loads more safely (with straps/spotters) for holds/partials.
  • Repeat identical setup reps (huge for technique).

But: if you compete without a monolift, you still need some walkout practice elsewhere.

The 4 best overload methods on a monolift (squat-focused)

1) Supramax “Top Holds” (confidence + brace overload)

Goal: teach your body “this weight is normal” and level up bracing/upper back tightness.

  • Load: 105–120% of your best squat (start closer to 105–110%)
  • Execution: Unrack, stand tall, hard brace, hold 5–10 seconds, re-rack
  • Sets: 2–5 singles (holds)
  • Effort: should feel heavy, but not like you’re about to fold

Key rule: if your hips drift, knees soften, or you lose brace = it’s too heavy today.

2) Pin Squats (reduced ROM overload)

Goal: overload specific ranges—often great for people who get crushed out of the hole or stall mid-range.

  • Set pins to:
    • Just above parallel (mid-range strength)
    • or at parallel (harder, more “real”)
  • Load: typically 95–110% of full squat depending on pin height
  • Sets/Reps: 3–6 singles, full reset each rep
  • Rest: 3–6 min (treat it like real heavy work)

Make it count: pause on the pins dead stop (no bouncing).

3) Reverse Band Squats (overload at the top, normal-ish at the bottom)

Goal: feel huge loads at lockout while keeping bottom manageable.

  • Band setup reduces load most at the bottom, least at the top
  • Top load can feel like 105–120%, bottom might feel like 85–95%
  • Sets/Reps: 3–6 singles or 3–5 doubles
  • Cue: keep it fast + crisp, not grindy

If reverse bands turn into a good-morning party: reduce load or use lighter bands.

4) Overload Walkout Practice (if you DON’T compete on monolift)

If you only ever monolift, the walkout can become a “surprise tax” on meet day.

  • Do one day where you practice:
    • Walkout + settle with 80–90% for 1–3 singles
  • Don’t make it a death session. It’s skill practice.

Programming: how often + where it fits

Overload works best when it’s a small spicy topping, not the whole meal.

Frequency

  • Most lifters: 1 overload exposure every 7–14 days
  • If you’re beat up / older / stressed: every 14–21 days

Volume

  • Keep overload work to 3–8 total “heavy exposures”
    • exposures = holds or heavy singles/doubles
  • Then do back-off work for actual strength/size.

Intensity targets

  • Top holds: 105–120%
  • Pins: 90–110% (depends on height)
  • Reverse bands: bottom 85–95%, top 105–120% feel

Back-off work (important)

After overload, do:

  • 3–5 sets of 2–5 reps @ ~70–85%
  • Quality reps, controlled, strong brace

A brutal-but-smart monolift overload session (template)

Session A: Top Hold + Back-off Squat

  1. Warm-up ramp to ~80–85% (normal singles)
  2. Top Holds:
    • 3–4 x 1 hold @ 105–115%, 5–8 sec
  4. Back-off Squat:
    • 4 x 3 @ 75–82%
  6. Optional: 2–4 accessories (RDL, leg press, abs, upper back)

Session B: Pin Squat Overload + Technique

  1. Warm-up
  2. Pin Squat (above parallel):
    • 5 x 1 @ 95–105%
  4. Competition Squat (lighter, perfect):
    • 3 x 3 @ 70–78%
  6. Hamstrings + trunk work

Rotate A and B week to week.

Safety checklist (non-negotiable)

Overload is only “hardcore” if you survive it.

  • Straps/safeties set correctly: just below your depth (or below the pin height).
  • 3 spotters for heavy squat overload when possible (two sides + back).
  • No grinders on overload work. If bar speed dies, you’re done.
  • Brace first, then move. If you can’t lock in air + trunk, don’t touch supramax.
  • Stop if you get: sharp pain, numbness/tingling, sudden technique collapse.

Common mistakes that wreck people

  • Doing overload AND max volume in the same session (CNS + joints get cooked).
  • Treating top holds like a PR circus every week.
  • Letting the monolift make you lazy with setup (you still need perfect wedging and tightness).
  • Using partials to avoid depth forever (partials should support full ROM, not replace it).

Quick “pick one” rule

If you want the simplest plan:

  • One overload method per week, pick either:
    • Top holds or
    • Pins or
    • Reverse bands
      Then back-off squat volume afterward.

If you tell me:

  • your best squat (or recent heavy single),
  • whether you compete with monolift or walkout,
  • and what your sticking point is (out of the hole / mid-range / lockout),

…I’ll slot this into a tight 4-week overload microcycle with exact % and set/rep targets.