I love squats. Plain and simple. How can you not? Maybe it’s just me being a Capricorn I like them because they are simple, to the point, and dependable. If you do them right you will see results regardless of your training goals. You can manipulate them in order to reach certain goals but they are always there- a staple in any solid training program.
Everyone that I have ever trained has squated. I’ve worked with 8 year olds, 90 year olds, and everything in between. Now these people are not loading their spine with barbell squats but they are doing half squats, body weight squats and bench squats. Progress is then made to using some med balls or dumbbells. Eventually I get people under the bar (provided this is safe and necessary).
Under the bar is where the real strength is developed- front squats, back squats, split squats, overhead squats- all amazing exercises. All of these exercises are recruiting large muscle groups which is the key to building lean muscle, burning body fat, and getting in amazing shape.
If my clients are bilateral squatting one day (front or back) they will do some single leg work the next training session of that week (most likely a step up or split squat). I like to vary the mode of the squat. Back squats are the king- they hammer the glutes and hamstrings and also develop an ultra-strong core. Front squats have the same effect as well as incorporating strong and mobile shoulders. Overhead squats will challenge the thoracic spine and shoulders and really force individuals to “sit back” into their stance.
Single leg squat variations are progressive but they always have a place in my programs. I’ll start people with a single leg squat onto a box and eventually lower the box or take it away. Split squats with a barbell or DBs are great for range of motion and single leg development. Bulgarian Split Squats (bench squats) are one of my favorites due to the full range of motion you can achieve in the hip flexors and really fire through the front foot.
Variation and progression are key factors in any strength program but development using an exercise as simple as a squat is really the way to go. You can manipulate speeds, loads, reps, and exercises and really develop a really strong lower body and rev up that metabolism for ultimate strength gains and fat loss.
No comments yet.