Top 4 SQUAT VARIATIONS TO GROW YOUR SQUAT
+When and How To Use Them
Want to build a seriously strong squat and start hitting PRs more consistently?
Knowing how and when to implement different variations based off of your weaknesses at the time plays a big role.
My top 4 favorite squat variations are all tried and true methods+variations I have used over the years coaching myself to an 800+lb squat and ones that I implement with my athletes on the BrykSquad on a weekly basis.
Theres plenty of others out there…But these 4 variations
are ones I consider STAPLES in a good training program, specifically for a ridiculously strong squat.
Enjoy!
Pause Squat: Very simple in its explanation and in its execution, pause squats are literally stopping at the bottom of the rep instead of bouncing out of the hole like you normally do.
-Benefits: Pause squats build power out of the bottom of the squat as it teaches you to create tension and hold position in the toughest part of the lift.
You will also see a big increase in confidence at the bottom of the squat as a result of programming these.
-How to Use It: I usually like to program these when I feel that a lifter is losing their positioning at the bottom of the lift as this movement forces us to improve that.
The pause squat is also a good variation to throw in during a building phase to keep lifters from overshooting their numbers- especially in the first training block after a meet for powerlifters etc.
You may program these with 1ct, 2ct or 3ct pauses, occasionally longer but usually 1-3 sec at the bottom of the rep is plenty.
General Tips:
- Maintain your core brace and keep the knees pushed out at the bottom- stay tight!
- Once you are stopped, don't bounce in the hole to get yourself moving again, this defeats the purpose of the movement.
Watch the video below for a demo!
https://www.loom.com/share/f1a420371ef5416c8a883ecf819c7949?sharedAppSource=personal_library
Box Squat: This variation requires you to squat down and “sit” onto a box.
Benefits: Box squats place added emphasis on the hips and posterior chain muscles making it an excellent variation to improve these areas.
-How to Use It: The box squat is not very “specific” to the competition style squat, so it's often best placed as a main accessory movement after barbell squat or after deadlifts when I want to place added emphasis on hip, glute and lower back strength for a lifter.
I have found box squat useful in teaching a lifter to push their hips forward at the bottom of the squat and at the start of the sumo deadlift due to how well this movement develops the glutes and adductors. Both of these muscles are crucial in performing hip extensions which is a big part of the squat.
General Tips:
Set the box at about parallel or slightly below- too high and it wont have as much carryover to the barbell squat and too low it will cause you to lose tension in the hips.
Lower yourself under control and stay braced onto the box- dont just drop mindlessly onto the box.
Don't rock back excessively onto the box, just sit back slightly, then externally rotate the hips and stand back up.
Stand straight up off the box rather than “lunging” forward off of it to create better carryover to the traditional barbell squat.
Watch the video below for a demo!
https://www.loom.com/share/b4dda4fd9a6547ec98be8009809138a6?sharedAppSource=personal_library
Front Squat: The most painful of all squat variations–besides zercher squat maybe–but that's for a different day. Front squats are performed with the bar on the front of your body, on the clavicle area.
Benefits: Front squats are an excellent variation to improve all around lower body strength, but with the bar being loaded on the front of your body, front squats naturally recruit more core and upper back which will have great carryover to not only the traditional back squat but also the deadlift.
How to Use It: I usually like to program these as an accessory movement after either back squat or deadlift. I especially like using these in phases where a lifter is trying to build core strength/or bring their deadlift up. But in general, Front squats can be cycled in and out of your training year round.
General Tips:
Choose whether you want a “cross arm” or “olympic” style setup to hold the bar- whatever you are most comfortable with is the setup you should use. The benefits are the same either way.
Cue “elbows up” with either setup, as one of the toughest challenges the front squat will present is feeling like the bar is rolling down or falling off the front of your body. Cuing the elbows up will help you stop this.
Watch the video below for a demo!
https://www.loom.com/share/c37bff83aea34a53909ff8078bb6ef82
High Bar Squat: I included this one on this short list because many of you in this program are competitive powerlifters or use low bar squat as your primary squat variation. If this is you, high bar squat is a great variation for you to add in the mix. High bar squats are set up exactly like they sound, with the bar HIGH on the traps.
This is a relatively simple variation and is also the primary variation the majority of people learn first when they begin weight training.
Benefits:
High bar squats place the primary focus on quad and torso strength compared to the low bar squat which recruits a more posterior chain (glutes, hamstrings,lower back). High bar squats are also a bit easier on the shoulder joint so you may find relief and benefit from using them occasionally if you are prone to suffer from tight shoulders.
How to Use It: Utilize these as either a main movement or main accessory movement if you are looking to place emphasis on your quads/torso strength.
I like to program high bar squats as a main movement during a building phase, often alternating week to week with low bar squats. High bar squats will generally require you to use less load compared to low bar squats so it makes for a nice “down week” between the heavy low bar sessions.
General Tips:
Squeeze your shoulder blades together and set the bar on the “meaty” part of your traps.
Pull elbows down and back to engage lats/upper back just like you would a low bar squat
Do your best to maintain a more vertical torso position on these compared to low bar squats to allow the quads to take the brunt of the load.
Watch the video below for a demo!
https://www.loom.com/share/6f867017fa44471facd227e91676b2d0?sharedAppSource=personal_library
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