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    Thread: Squat Variations

    1. #1
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      Squat Variations

      Back squat

      The back squat really stimulates the quads and should be performed with the barbell held just across your upper back. Be sure that when you're doing this you adjust your back position slightly more forward so the weight doesn't throw you off-balance (so you don't fall backward).

      Hack squat

      The hack squat is a slightly more advanced type of squat variation and will have you holding the barbell just behind your legs. Again, with this squat variation, as you move down into the squat movement, your upper body will tend to lean forward slightly, toward the knees, to compensate for the barbell. While you need to move forward slightly in order to move closer to the back of your heel area, you also want to be sure that when you're doing this squat variation to keep your chin up, facing forward in order to effectively remain balanced.

      Sissy squat

      The next squat variation that you should try is the sissy squat -- this will really test your balance. And because of the position this squat variation calls for, it will also call the abdominal muscles into play, thus giving you a great core workout at the same time.
      In order to do this specific squat variation, start by holding a dumbbell behind your legs or holding a weighted plate in front of your chest. Once you’ve found your balance you are to begin the squat motion, leaning backward with the body while simultaneously raising your heels off the ground.

      Note that you will perform this exercise with a great deal less weight than you would for a normal squat because of the bending-backward positioning. You must also be very careful to pay full attention to how your back feels while you execute this squat variation, being sure to stop if you feel pain. Trying to keep your back in a good, straight alignment (although tilted diagonally) will also help to keep you pain free.
      After you’ve reached the bottom of the squat (going as far down as you feel comfortable), return to the upright position once again before completing another rep.
      If you're having trouble maintaining your balance throughout the sissy squat, which is a very common issue, use one arm to hold onto a chair or a beam for support until you get used to the movement.


      Sumo squat

      If you’re looking to really hit those inner thighs, the sumo squat should be your movement of choice. You’ll execute this lift by taking a stance that is slightly wider than usual, which then correspondingly places more weight on the inner portion of your leg muscles.

      When doing so, think of also turning your feet out slightly, but only as much as is comfortable for you since this will further enhance the effects of the lift.

      You can still perform this squat with a barbell across the back as usual or, if you prefer, you can hold a dumbbell vertically between your legs as you squat down. Many individuals prefer the dumbbell method since this causes the weight force to be concentrated right between your legs, allowing you to feel it even more in your inner thighs and glutes, as you press up to complete the rep.

      Jump squat

      For those who wish to work on explosive power and fast-twitch muscles, the jump squat is a terrific choice.

      To perform this squat, crouch down in the squatting position, with your fingertips placed on the ground just in front of you, then you’ll rebound off the ground, straightening up, while jumping as high into the air as possible.

      Upon landing, move right back into the full squat position with fingers in front of you to complete the rep.

      Note that most people doing this exercise will tend to keep their knees pointing forward and fairly close together when they are in the squat position on the ground.

      Bulgarian split squat

      Finally, the last squat variation to include in your squat repertoire is the Bulgarian split squat.

      This movement is performed by placing one leg up on a bench behind you with either a barbell rested across your back or with you holding dumbbells down by your sides in front of you.

      Once you've found your balance, lower yourself into the squatting position with your weight focused solely on the supporting leg that’s underneath you.

      Note that the further away from the bench you are, the greater this movement will work the hamstrings and glutes, while the closer you are the more it will work the quads.

      Just watch that you don't place the standing foot too close to the bench, because this could cause pain in your knee.

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      Box Squat Explained < Probably My Favorite

      Box Squatting

      By: Louie Simmons
      Box squatting is the most effective method to produce a first-rate squat. This is, in my opinion, the safest way to squat because you don't use as much weight as you would with a regular squat.
      Let me say first that, no, they won't hurt your spine, you don't use1000 lbs. on a 25 inch tall box, you don't rock on the box, you don't touch and go, and there is no need to do regular power squats before a meet. No knee wraps are worn nor are the straps of the suit pulled up.
      By doing sets of 2 reps for at least 8 sets with short rest periods, you will get about a 200 lb. carryover to your regular squat. Two of our lifters finished their lifting cycle before a meet with 8 sets of 2 reps with 505 lbs. off a slightly below parallel box, and both squatted 700 for a meet PR One was competing in the 242s and the other as a 275. Two years before, in his first meet, our 275 pounder squatted 465 - quite an improvement!
      There are many advantages to box squatting. One of the most important is recuperation. You can train more often on a box than you can doing regular squats. The original Westside boys (Culver City, CA) did them three times a week, which I feel is a bit extreme, but they paved the way for this type of training. We do them for the squat part of our workout on Fridays and occasionally on Mondays to build hip and low back power for deadlifting. The NBA's Utah Jazz do box squats for the same reason - recuperation. Greg Shepherd, their strength coach, is a former member of the Culver City gym.
      The second reason is equally important. It is generally accepted that you should keep your shins perpendicular to the floor when squatting. With box squatting, you can go past this point (that is, an imaginary line drawn from your ankle to your knee will point toward your body), which places all the stress on the major squatting muscles- hips, glutes, lower back, and hamstrings. This is a tremendous advantage-
      Thirdly, you don't have to ask anyone if you were parallel. Once you establish a below parallel height, all of your squats will be just that -below parallel. I have seen it over and over. As the weights get heavier, the squats get higher. This can't happen with box squats.

      If your hips are weak, use a below parallel box with a wide stance. If you need low back power, use a close stance, below parallel. If your quads are weak, work on a parallel box. If you have a sticking point about 2 inches above parallel, as is common, then work on a box that is 2 inches above parallel. Our advanced squatters use all below parallel boxes. This builds so much power out of the hole that there will be no sticking points.
      As an added bonus, box squats will build the deadlift as well by overloading the hips and lower back muscles. Your ability to explode off the floor will increase greatly. One of our 275 pounders, Jerry Obradovich, put 50 lbs. on his dead lift in 3 months by doing extra box squats during that time period, going from 672 to 722 at the 1994 APF Junior Nationals. Chuck Vogelpohl deadlifts only about once in 8 weeks yet pulls 793 in the 242s. Chuck relies on wide box squats on a low, 12-inch box and does a lot of reverse hypers and chest-supported rows.
      Now, how do you do a box squat? They are performed just like regular squats. Fill your abdomen with air, and push out against your belt. Push your knees out as far as possible to the sides and with a tightly arched back, squat back, not down, until you completely sit on the box. Every muscle is kept tight while on the box with the exception of the hip flexors. By releasing and then contracting the hip flexors and arching the upper back, you will jump off the box, building tremendous starting strength. Remember to sit back and down, not straight down. Your hamstrings will be strengthened to a high degree, which is essential. Many don't know this, but the hamstrings are hip extensors. Some great squatters have large quads and some do not, but they all have large hamstrings where they tie into the glutes. Remember to sit on the box completely and flex off.
      Now, how do you know how much you can full squat if you box squat all the time? Well, let's say you have squatted 600 lbs. in a meet and decided to box squat. Let's say you can do 550 off a parallel box; that's a 50-lb. carry-over. Now you are doing only box squats and you take a weight 4-6 weeks into the cycle. You hit a 575 squat, a 25-lb. jump on that particular box. This will carry over to your 600 contest best. So now expect a 625 at your next meet.
      I recommend that you train with 65-82% of your box record on each particular box height that you use. Change box heights every 3-4 weeks. Do not base the training weight on your full squat record! Box squats are much harder than full squats! Do 8-12 sets of 2 reps with 1 minute rest between sets. This is a tough workout! The week that you reach 82%, reduce the sets to 6. Don't train with more than 82%. You can try a max the after you train with 82%. If you are going to a meet, take a weight 2 weeks before the meet. The week before the meet use 70% for 6-8 sets.
      This type of squatting is hard work, but each rep shouldn't be hard. Don't get psyched up to do your sets. We have found that 2 reps is ideal because any more may cause bicipital tendonitis and if you are doing 12 sets, you are doing 12 first reps per workout. After all, the first rep is the most important one. This will make your contest squat much better. Our most talented lifters will do best on their first rep and then tire quickly whereas our lower skilled people will do better after the first rep is completed because they use the first rep as a body awareness tool. As they become more skilled, their first rep will be their best.
      I know box squatting is not common, mostly because no one knows how do them. After reading this or watching my squat tape you should be fully aware of the benefits. Many great squatters have done box squats including Marv Phillips, Larry Kidney, Roger Estep, Matt Dimel, and of course George Fern, who did an 853 squat in track shorts in 1970. If box squats didn't work, we wouldn't do them. We have 20 lifters who have squatted over 700 lbs. in a meet including a 198 who has done 804. 1 hope this article clears up any misconceptions and leads to great success on the lifting platform.

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      Don't forget about the Front Squat and the Overhead Squat.
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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      The Overhead Squat

      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.
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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

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      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.
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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      Quote Originally Posted by Flathead View Post
      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.
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      Great thread!!!! Reps guys!
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      for all the plers here wats your best close grip bench with out blocks are? mine is 425lb but i can go to 445 iam sure of it? can any pler top it without the blocks, not in any competition but i would like to no who can do it strict and raw.? chime in as u see if u can top the 445? ill try tomorrow and ill be honest if i get it or more. i just inject 400mg susp, 300mg drol today and ill be at gym tomorrow at 1 am for arms and calves, abs, gripper for fun. remember its all in fun no competition here if u beat it ill beat wat u do. ok. so ill do 400mg susp and 100mg drol before gym tom but its building up now so. lets have some fun .

      ps: u can use all wraps needed ok guys. ill trust ya because i no who the strong ones are. remember fun lol.
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      ok as in just for fun iam shaking from my pr at the close grip bench press this am this morning and i was wired out but i did wrap my wrists, elbow sleeves plus knee wraps and over lap junky sleeve and a bench shirt as i dont trust none of my bones no more or tendons ect brothers. i was phyched up real bad as there was no one there i screamed and got a adrenalin rush so bad i couldnt hold back then i new i was ready. so i got 450lbs for 1.5 reps real strict i was told as i remember but i had fog in my head. but that fucking oil based susp sucks asshole u cant time it, i could of got 2 strict ones as it was not a great lift day as i didnt feel it but no sleep in 2 days almost but i took eph, 400mg susp, and 80 mg dbol ,and 50 mg drol about 3 hrs before the lift that goddam fucking oil shit is not able to judge i was mad but i new i could do 2 . but iam done for a few months but i finished my w.o but it was us guys fucking around. so who is next to get it up. jk its all in good and with all love for u bigger guys. but its my best ever 405 was my reps count awhile back. but my triceps and grip are my strongest muscles. now i used no blocks jk lol. iam being a clown iam calming down now as it was a 1 hr day and i blew cardio off.
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