This single-leg squat variation has become incredibly popular recently, and with good reason. Bulgarian Split SquatĪdvantages: Trains balance, hypertrophy, addresses strength imbalances This will ensure you don't cave to the temptation to bounce for assistance. Be sure to pause between reps with the bar on the safety pins. Simply place the barbell on the safety pins in a rack at a height that would be at or near the bottom position of your squat. Anderson squats can be done in a front or back squat fashion. This makes the movement much harder, so it is excellent for developing authentic strength. By doing this, you eliminate momentum and the "bounce," or stretch reflex that builds up, when descending into the squat.Ĭues: In other words, it keeps you honest. Named after the legendary Olympic weightlifter and strongman Paul Anderson, the Anderson squat begins at the bottom of the squat. This is another fairly uncommon squat variation, but if you try it for a while, you might find it has a great effect on the quality of your other squats when you switch back. You're holding the bar in your elbows, after all.Īdvantages: Better control at depth, harder to cheat Be careful of loading this movement too heavily too quickly, though. Despite being a squat, however, most lifters find that it has a strong carryover to the deadlift and embrace it for that reason.Įven so, it is a valuable addition to your program on its own merits. Zercher SquatsĪdvantages: Torso and core strength, less spinal compression, carryover to deadliftĪ fairly uncommon exercise in most gyms, the Zercher squat is one of the best movements out there for developing a strong upper back and torso. The hip mobility demands it places on you carry over to all other squatting variations. You may find it difficult to use a heavy enough weight on the overhead squat to truly challenge your legs, but that's not the point here. Overhead squats demand a certain degree of shoulder mobility to be executed correctly, but taking wide grip on the barbell makes this much easier. It's also an unparalleled lower-body mass-builder, so if size is what you're after, you need to give it a serious look.Ĭues: Snatch or press the barbell overhead and, while keeping it over your center of gravity, perform a squat. While it trains the entire lower body musculature, the back squat places greater emphasis on the muscles of the posterior chain, such as the glutes, hamstrings and spinal erectors, than other squat variations. Not only is it the most commonly utilized form of squatting-except for the half-squat, maybe-the full barbell back squat is one of the most effective exercises in the history of civilization for strengthening the lower body. This is what you think of when you hear the word "squat." In my opinion, the back squat is the king of the strength-training world, and we're all just lucky to bask in its glory. Reigning Champ Back SquatĪdvantages: Posterior chain power, hypertrophy Open your mind and get to know the all-stars of squatting, along with my favorite cues for each version of this essential movement. However, it's by no means the only squat variation, and it's not the only one that deserves consideration in your program. It trains everything from your quads, glutes, and hamstrings to your intestinal fortitude. Make no mistake: The classic barbell squat is one of the cornerstones of countless great lifting programs.
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