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Confidential: Get rid of the machines and hire the squat! [Article]

Posted by Pascal Landshoeft

Aug 8, 2017 7:00:00 PM

 
Full length of male athlete weightlifting in fitness studio.jpeg
 
SQUAT VARIATIONS

Confidential: Get rid of the machines and hire the squat!


 
A few years ago, it was simpler, because "squatting" still meant pretty much one thing. Today, supporters of front squats and unilateral squats make persuasive cases and see big results. What's clear is that squatting with free weights should be a part of your training.

Get off the machines and give the squat a shot! Open your mind and get to know about  squatting, along with benefits for each version.

1. FRONT SQUAT

The main reason to do it is that it's a phenomenal movement. Please note that it's challenging to do than a back squat . Remember your motto “No Gain if there’s no pain”.

 

ADVANTAGES

 

Balanced leg strength, core and upper back strength.

 

Most of the athletes prefer front squat ,partially because of its renown in Cross-fit customs.

 

By placing the barbell over your shoulders in front of the body, the front squat will burden and stress on the quadriceps and upper back than the traditional back squat. Gluts and Hamstrings are trained through this alike.

 

SUGGESTIONS

 

Adopting a clean clasp for the front squat is suggested . You’ll need to grab a barbell with a snatch slightly wider than shoulder-width. Swing your elbows under the bar until they are pointing forward and the barbell rests across your shoulders in front of you.

 

Elbows must be pointed forward throughout the movement. Squat while keeping your weight on your heels. Keep your chest and elbows up.

 

2.OVERHEAD SQUAT

 

Similar to front squats,overhead squats too have their roots in Olympic weightlifting.

 

ADVANTAGES

Balance, muscular control, increased vigor.

 

The overhead squat strengthens the midpoint of the barbell grip and is vital to grasp that particular lift. For a layman it can be an effective way to train the lower body while developing balance and mobility.

 

SUGGESTIONS

 

Press the overhead BBs, over your center of gravity and perform a squat. In-order to perform overhead squats ,a certain degree of shoulder mobility is must and has be executed correctly. For this taking a wide snatch on the barbell makes this very handy.

 

The hip mobility demands it places on you to carry enough heavy weights on the overhead squat over to all other squatting variations.

 

 

3. ZERCHER SQUATS

 

A unique workout which helps developing a strong upper back and torso. Inspite being a squat, most of the builders find it as a strong carryover to the dead-lift and adopt it for that reason.

 

ADVANTAGES

 

Carry over to dead-lift,prevents spinal compression ,torso and core strength.

 

SUGGESTIONS

Real enthusiasts begin with dead-lifting a barbell off the floor, setting it on their thighs, hitch their elbows under the bar, and pressing it up. The rest of them may place the barbell in the rack just lower than your sternum/breastbone.

 

With your elbows bent at your side, place the barbell in the crook of your bent elbows. Squat until your elbows go between your knees or the bar touches your thighs. Huge boon of the Zercher is that you’ll when you reach depth.

 

 

4. ANDERSON SQUAT

 

Getting its name from legendary Olympic weightlifter Paul Anderson, it starts at the bottom of the squat.

 

One of the most unknown squat variation by which you can feel the quality is when you switch back. The bounce and momentum are eradicated by performing this, which descends the squat building stretch reflex as well.

 

ADVANTAGES

Complicated to cheat,better control at depth.

 

SUGGESTIONS

In other words, it keeps you honest. This makes the movement much difficult, so it is excellent for developing reliable strength. Anderson squats can be done in a front or back squat fashion.

 

Simply place the BB on the safety pins in a rack at a height that would be at or near the bottom position of your squat. Be sure to pause between reps with the bar on the safety pins. This will ensure that you won't cave to the temptation to bounce for collaboration.

 

 

5. BULGARIAN SPLIT SQUAT

 

This single-leg squat variation has become super popular recently, and with good reason. Unilateral training can have benefits for all lifters, whether for bodybuilding, powerlifting, competitive sports, or recreational training.

 

Despite what you see around you in the gym, you can go astonishingly heavy with these squats. Just begin slowly and focus on developing balance and familiarity with the movement before piling up on the weight. When you're comfortable, you can up the ante with dumbbells at your sides, held in front of you goblet squat-style, or with a barbell in either a back squat or front squat position.

 

ADVANTAGES

Addresses strength imbalances,hypertrophy,trains balance

 

SUGGESTIONS

Place one foot a few feet behind you on a bench or raised platform. Keeping an upright torso, begin by pushing your hips back, like in a back squat. Allow your back leg to bend at the knee.

 

Decline until you reach the bottom position, which can be until your front leg reaches parallel, or when your back knee touches the ground. It's common to feel a stretch in the quadriceps and hip flexors of the rear leg.

 

 

6.ONE-LEGGED SQUAT

 

It is an excellent and impressive way to build strength throughout the lower body.

 

The one-legged squat, or pistol squat, is the ultimate test of unilateral lower body strength. As with other feats of strength like the one-armed push-up or pull-up, the one-legged squat requires mastery of your bodyweight, balance, and skill.

 

ADVANTAGES

Hight-tension strength ,flexibility balance

 

SUGGESTIONS

Start by squatting to a high box or bench, being careful to lower yourself under control. Once you can do a few reps at a certain height, lower the box and repeat.

 

Using this method you should finally be able to work your way down to a full one-legged squat. Some people find that holding a light dumbbell or plate in front of them helps to balance them, but it's better to keep it light. In time, you might be able to perform a one-legged squat with more added weights.

 

 

7. HACK SQUAT

 

Some say the hack squat is as much a deadlift as it is a squat and also that the load comes off the ground. However, the hack squat can be an effective movement for building lower body strength and muscle. It's an under-utilized exercise that places a strong focus on the quadriceps, because leaning forward like in a back squat simply isn't an option.

 

Due to its strength and mobility requirements, it's best to start off with a reasonably light weight until you get used to it. Your grip strength will have a lot to say about how light.

 

ADVANTAGES

Lack of spinal compression, Quad- strength,

 

SUGGESTIONS

 

Position a BB just behind your legs, with your feet flat on the floor or heels raised on a small plate. Grab the barbell behind you with an overhand (palms facing backward) grip. Keeping your back arched and chest up, extend your hips and knees until you are standing straight up.

 

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Topics: Lift stronger, Squat