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There are a million reasons to squat.
There are a million ways to squat. [Thread]
There are a million ways to squat. [Thread]
Low bar
High bar
Front
Zercher
Safety squat bar
Overhead
Goblet
Bulgarian
Single leg
Pistol
Get it?
For now, Lets focus on the barbell squats:
The Low-Bar squat, The high bar squat, and the front squat.
High bar
Front
Zercher
Safety squat bar
Overhead
Goblet
Bulgarian
Single leg
Pistol
Get it?
For now, Lets focus on the barbell squats:
The Low-Bar squat, The high bar squat, and the front squat.
The Low-Bar Squat:
The low bar squat allows you to lift the most weight
The bar is placed on the posterior deltoids
The angles and leverages allow the lifter to use greater hamstring, hip, and back strength to lift the weight
=
Stronger hips, Hamstrings, and Erectors.
The low bar squat allows you to lift the most weight
The bar is placed on the posterior deltoids
The angles and leverages allow the lifter to use greater hamstring, hip, and back strength to lift the weight
=
Stronger hips, Hamstrings, and Erectors.
The High Bar Squat:
The bar rest on the trapezius muscles.
This forces a more vertical back angle.
The hamstrings are not utilized as much, and your quads and glutes pick up the hamstrings slack.
You'll theoretically get more quad work from a high bar squat.
The bar rest on the trapezius muscles.
This forces a more vertical back angle.
The hamstrings are not utilized as much, and your quads and glutes pick up the hamstrings slack.
You'll theoretically get more quad work from a high bar squat.
The front squat:
The bar is placed on the front shoulders
This forces the back angle to be vertical.
The hamstrings mostly taken out of the hip extension
Everything involved in keeping torso vertical works hard: "The core"
Glutes/Quads take over.
You ass will be sore.
The bar is placed on the front shoulders
This forces the back angle to be vertical.
The hamstrings mostly taken out of the hip extension
Everything involved in keeping torso vertical works hard: "The core"
Glutes/Quads take over.
You ass will be sore.
For general strength:
The low bar squat is the best.
It uses the most muscle mass, through the longest effective range of motion, and allows you to lift the most weight.
High bar squats = good for olympic lifters
Front squats = great accessory for both
The low bar squat is the best.
It uses the most muscle mass, through the longest effective range of motion, and allows you to lift the most weight.
High bar squats = good for olympic lifters
Front squats = great accessory for both
There is no right or wrong way to squat.
Just know the advantages of each one and what each one optimizes.
Front Squat, Low Bar, High Bar, Zercher, SSB, Goblet...
I don't care.
Just fucking squat.
Just know the advantages of each one and what each one optimizes.
Front Squat, Low Bar, High Bar, Zercher, SSB, Goblet...
I don't care.
Just fucking squat.
