Welcome to my blog! You have come to the right place for the most up to date information on fitness, health, and nutrition. The information provided is based on science, research and the latest tips, and tricks. This blog post is on the squat. There are some variations in the squat that you can do to build a total body strength workout.
You can love them or hate them, but we know that squats are one of the best exercises for increasing not only size but strength as well, while simultaneously burning fat. They’re often referred to as the king of all strength training exercises. I’ve compiled a list of five squat variations for every fitness level. All you have to do is keep calm, and squat on.
Because squats engage almost every muscle from head to toe, there’s a huge hormonal response and massive impact on the central nervous system. This creates an anabolic environment, making the muscles all over the body prepared for growth. Research has shown that the depth of a squat does not actually increase stress on the knees. In fact, a separate study actually suggests that the deep squat might help to improve knee stability. It’s also true that going lower with a lighter weight boosts strength better than loading up on weight to perform a partial squat. Keep in mind, all this “how low can you go” talk assumes you’re able to nail the basics. Just remember that rookie squatters should begin with bodyweight squats first to perfect the movement and get the basics down.
Remember, practice makes perfect. Be sure to master the bodyweight squat before adding weight or performing more challenging exercise variations. If getting low is difficult for you or recovering from an injury, there are some mobility issues that might be impeding your progress. Implementing a dynamic warm up or a mobility technique such as foam rolling will improve the mobility issues. After the bodyweight movement becomes easier, it’s time to add weights and take on more challenging variations.
Variation #1
Isolated squat hold. Lowering into a squat and staying there helps to improve stability and strength while also preventing injury. Tip; Instead of standing back up after you sink into a squat, hold it with all the weight in your heels and try to drive the knees and hips open. Make sure you maintain an upright position with your chest up and shoulders back. Perform 4 sets and 5 reps pausing about 30 seconds at the hold point.
Variation #2
Jump Squat. Any training program that includes plyometric exercises like the jump squat has shown to be effective at increasing strength than weight training alone. (Check out my blog post on Plyometric Training). Start by getting in the squat position all the way down, with your hips and butt down your hamstrings will tighten along with your glutes. Release the tension by driving your hip forward with your arms up towards the sky jumping off the ground. Return back to the ground softly and sink right back down to the starting position. Perform 4 sets with 12 reps.
Variation #3
The Goblet Squat. The goblet squat is a sure way to increase your strength and the depth of the squat go down. It targets all of the muscles in the lower body, while improving squat mechanics, without the added burden of a barbell. With this exercise you can use a dumbbell, kettlebell, or medicine ball. Hold the weight at chest level with your feet shoulder width apart. Keep the weight close to your chest while performing the squat. At the squat position, it should resemble the isolate squat. Hold this position for about 5-7 seconds then with squeezing the hamstrings and glutes stand up driving through the heels. Tip: Avoid moving your hips forward by slamming your knees to straighten your legs to stand up. Perform 4 steps with 12 reps.
Variation #4
The Front Squat. The front squat has you place the bar across your collarbone in front of your body. Getting comfortable with the placement of the bar might take some time, but will become second nature if you stick with it. Start by gripping the bar with your hands shoulder width and pull your chest to the bar. Drive your elbows up while pulling the bar onto your collarbone. Tip: Instead of trying to hold the bar with against your body, let it rest on you to support the weight. Once you’re set up, lower into a squat keeping your core and upper body engaged, while driving your elbows high. Press through the heels, exhale, and drive the elbows up to complete the move. Perform 4 sets with 10 reps.
Variation #5
The overhead Squat. Before performing the overhead squat, make sure you have the basics down first and you have invested time in learning the other variations. Remember practice, practice, practice. This variation could do more harm than good if you haven’t mastered the other variations. When you’re ready this exercise is a great total body exercise. Start by gripping the bar with your hands wider than shoulder width apart and press the bar overhead. The width of your grip will have the bar about six to eight inches overhead with arms extended. For this move your feet can be slightly wider than the hip-width distance used for the other squat movements. However, the execution of the squat remains intact. While pressing through the bar, begin sitting back and down into the squat. Continue driving your arms up while stabilizing your body at the bottom of the squat. In the squatted position, drive the hips forward keeping the knees open with the upper body tall and your core engage while returning to the standing position. Perform 4 sets with 10 reps.
I hope this helps you build strong legs, a strong core, and increase your overall strength. These are great exercises to build muscle mass. Just remember to get the basic movements down first and then work up to some of the other variations. Your body will thank you later. I hope you live a happier healthier life by gaining the knowledge you need to succeed. Thank you for reading my blog and remember You only get one body………….make the change!
Darren
Harmony Shift 