We train to build more muscle, get stronger, and stay fit. Most of us wants to have a variation of training regimen to keep things interesting. So if you’re one of these types of people then add these 5 different squats in your training.We train to build more muscle, get stronger, and stay fit. Most of us wants to have a variation of training regimen to keep things interesting. So if you’re one of these types of people then add these 5 different squats in your training.
Due to lack of training equipment in prison, a lifter was able to invent the Zercher Squat by lifting weights from the floor. This type of squat will require you to use the lower weights and it is quiet challenging to increase the weight up to your max load since you’re in an awkward position. The Zercher Squat is normally used by MMA fighters since it can improve the core as well as the balance in a new way.
Bottom Up Kettlebell Front Squat
The bottom up position greatly improves the connection of scapula and upper flexor chain to any movement. This training regimen is a good way to improve positioning as well as posture because if you go a bit off posture, holding the bells upside down will become very challenging.
One of the most popular squat training since it can greatly improve the core muscles for better mass, strength, and power. Box squat will also put you in a good posture that will help you improve your deadlift. I bet we can agree that it is a great core exercise that can build all round strength.Using a safety bar is the most advisable way to do the box squat as it will keep your back full engaged during the training. Since the safety bar is sitting on your back, it will keep you in a tighter position that will enable you to rise out of the hole. Ensure to pause for about one second after rising to prevent causing strains to your muscle.
Dead Stop Squats AKA Anderson Squats
Body builders used a lot of fancy training in order to improve muscle and become stronger, and Anderson Squats is one of those exercises that are proven to be effective.
From the word itself “dead stop”, the training prevents you from creating a momentum and literally force your way through from a zero point. Like for example, the first repetition of weight lifting is always the hardest, you’re not tired, it is just because there’s no momentum that has been built through continuous movement.
High and Low Bar Back Squat
With every gym that I visit, it seems like low bar squat is the most common for body builders because they can lift more weight in that position. But it is always better to mix high and low bar squat as it can improve the way you lift. Our body has a way to determine which of the two training method feel natural, and we will not be able to know what’s best for us if we only stick to one exercise regimen. However, if we have a specific training program that requires the bar to be set in a particular position, we can just leave it for the next training session.