A compound movement that involves lifting a loaded barbell from shoulder level to hip level while standing.
Anatomy and Biomechanics: Understanding the anatomy of the lower body and the kinetic chain that is engaged during a squat is crucial.
Barbell Mechanics: Learning how to position the barbell on your back and how to create effective leverage during the lift.
Technique: Mastering the proper form and technique for a safe and effective squat.
Mobility: Addressing any mobility limitations that may inhibit your ability to perform a proper squat.
Programming: Understanding how to structure your training program to optimize strength gains and avoid injury.
Variation: Incorporating various types of squats (e.g front squats, box squats) to target different muscle groups and avoid plateauing.
Warm-up: Using a comprehensive warm-up routine to properly activate your muscles and prepare your body for the squat.
Accessories: Utilizing accessory exercises (e.g lunges, leg curls) to strengthen weak areas and increase overall strength and power.
Equipment: Understanding the different types of equipment available, such as weightlifting belts and knee sleeves, and how they can be used to enhance your squat.
Nutrition: Proper nutrition is important for fueling your body and ensuring optimal performance during squat training.
High Bar Squat: Also known as an Olympic style squat, with the bar placed higher up on the upper traps. This is a more upright position and emphasizes the quads.
Low Bar Squat: The bar sits lower on the back, typically on the rear deltoids. This puts more emphasis on the posterior chain.
Front Squat: The barbell is held in the front rack position, resting on the shoulders with elbows pointing forward. This variation emphasizes the quads and core.
Box Squat: A squat where the lifter sits back onto a box, then stands back up again. This type of squat focuses on explosive power and helps to alleviate any issues with depth.
Pause Squat: A squat where the lifter pauses for a period of time (usually 1-3 seconds) at the bottom of the movement before standing back up. This is an excellent way to build strength in the bottom position.
Safety Bar Squat: The safety bar squat uses a specialized bar with a pad that sits on the shoulders, making it easier on the shoulders and upper back. This variation emphasizes quad development.
Zercher Squat: A squat where the bar is held in the crook of the elbow. This variation places a lot of emphasis on the core as well as the upper back.
Sumo Squat: Squatting with a wide stance and toes pointed out, the sumo squat places more emphasis on the hips and inner thighs.
Bulgarian Split Squat: A single-leg squat variation with the rear leg resting on a bench behind the lifter. This variation emphasizes unilateral leg strength.
Hack Squat: A squat where the barbell is held behind the body, and the lifter is in a more upright position. This squat variation emphasizes quad development.