This week’s training spotlight continues the series inspired by the Netflix docuseries Carlos Alcaraz: My Way. Once again, the cameras offer a brief but telling glimpse into the training routines that have helped transform Alcaraz from a skinny teenager into a full-grown and well-muscled man. As a part of a training montage, a young Alcaraz is shown performing power squats in a squat rack. It is quite noticeable that there were no weight plates on the bar. The moral of this story is that if you want to look like Alcaraz does today, this is a good place to start.
I have found that people often underestimate the weight of an Olympic barbell on its own. Without any additional plates, the standard barbell still weighs 45 pounds. That’s not nothing, especially when performing a squat. Many people struggle to do this basic exercise using only their own body weight. (Coincidentally, that probably includes a lot of people who might throw shade at the lack of plates on Alcaraz’s bar.) It is better to use less weight and maintain proper form. Let this serve as a reminder that “unweighted” doesn’t mean “easy,” and that even elite athletes like Carlos Alcaraz started on the lower rungs.
Power squats are a foundational strength movement in any athletic development program. They are one of the most effective ways to target the legs, hips, and core, all of which are crucial for effective tennis court coverage. These are your “go” muscles, the ones that fire when chasing down a drop shot, scrambling wide for a crosscourt angle, or exploding into a serve. Squats build strength in all the right places, allowing players to generate more power with less effort.
The variation performed by Alcaraz in this clip is very controlled. The goal here isn’t to max out the weight, but rather to achieve explosive movement with proper mechanics. This style of squat enhances fast-twitch muscle response and reinforces his posture. That is effective even when the “load” is just Alcaraz’s own body weight plus the bar.
Whether you’re a junior building a foundation, a senior staying mobile, or just a tennis player looking to cover more court with less strain, squats should be in your training rotation. The version Alcaraz demonstrates is accessible, safe, and effective. It is a reminder that sometimes the most basic movements deliver the most important gains.
