Thread: Squat Variations

You want flexibility? Step right this way. A stronger lower back? Can't think of a better way to build it. You want this thing we call "overall body strength" but can never agree on how to get it? Overhead squats, my friend. It is the "one size fits all" of the lifting world.

If you only did Overhead Squats, you could probably achieve the bulk of your athletic goals. I have trained athletes using nothing but Overhead Squats in the weight room for up to six weeks and have found that they not only improved on the athletic field, but also came back to increase their max lifts in such divergent lifts as deadlifts and bench presses.

So, what are they? Simply, with a wide grip on the barbell, you hold the bar overhead and perform a simple squat down and return to the standing position. Repeat. Simple isn't it? Well, except for this: the bar seems to have a mind of its own, this gravity thing seems to actually be working in a few new directions, and you seem to need to remember what bone is connected to what bone. Overhead Squats make you very strong by making you tense literally every muscle and system in your body!

Well then: how do you get the bar overhead? I use racks and push jerk them up with the snatch grip.

As to "how much," it is going to vary. I always use this weird formula ?the goal is to do 15 reps with bodyweight. It doesn't mean you do this as a workout!!! It is a yearly or seasonal workout to test yourself. I think most guys would agree that going "top end maxes" on overheads would not have a ton of value. I like to keep the reps in the 3's, 5's, and 8's. Doing two sets of five with the overhead three times a week is not a bad plan of attack. Don't miss, this is always bad with the Overhead Squat. If you do lose the bar, don't fight it; let it go and you will get pushed out of its path; fight it and things can go badly, badly wrong. Build up slowly and go deep, ass to the floor.

I'm a big fan of overheads, but you need to be sure you know why you are going to add them. Seriously, they will help with any goal I can think of, but if you are going to start doing them, there is going to be a learning curve. Six months from now, they will pay off with better flexibility, better "support" structure, and great thigh, hip and lower back strength. If you are doing them for sports, I think you will find an immediate carryover.

So, how to add? One idea is based on what Pavel Tsatsouline recommends: do them EVERY day for two sets of five for two weeks. First set heavy, second set is a back off.

Another is to simply make one day a week ?the overhead squat day?. Or, take a couple of weeks out and just do overheads three days a week. The few weeks of specialization will not retard your overall progress. Some guys act like a week or two of specialized work will kill them. That is bodybuilder thinking, "Oh no, I'm a quarter inch off my left bicep."

Another idea is just to toss them in and do them. It would be a great complement to your front squats. I often do overheads and front squats together. They really do seem to be a nice blend.

So, dive in and just start doing them. You'll be glad you added the Overhead Squat to your regimen.

The Standing Goodmorning / Squat Combination

This movement works your flexibility in the hips, ankles, etc. Of course it works the lower back as well as the legs b/c of the combination.

You begin this exercise by unracking a barbell the same as you would a squat. Set up so your feet so they are shoulder width apart or slight wider. Get into a tight position (arched back, shoulder blades pulled together, knees slightly bent, abdominal pushed out against your belt). This is the starting position. Slowly bend forward at the waist (rotating your hips) until your torso is parallel with the floor. Then squat down hams to calves and then repeat the process to get back into the starting position. From the floor in the bottom of the squat, straighten your legs back to the bottom position of a standing good morning. From here raise your body by rotating your hips back to being completely upright.

That is 1 rep, now get your ass going and knock out 7 more reps.

Originally Posted by Flathead

BroIron, do a writeup on your GM/Squat here also! We'll make this an all inclusive Squat thread & stickey it.

i like the sumo squat flathead w/ db. its sounds as though it will take stress off the knee joint bro.