Yesterday I spoke of how many Leg sessions (Times a week to squat). you will want to do per week. Today I will be explaining the different variations of squat and which is best for you.
The most common is the oldest ‘The Back Squat’, all you need do is simply pop the bar on your back and squat. You have two bar positions for squatting -Low Bar & High Bar- What’s the difference?
Low Bar (Rests on or below rear delts.) This position recruits more posterior chain (Hamstrings, Glutes) and places less stress on the lower back. Typically you will need a wider stance, and sit back until you feel your hips break your knee line (This is usually just bellow parallel.), then you simply drive your chest up and stand.
High Bar (Rests on traps.) Using a high bar placement requires a narrower stance than that of low bar, and it also enables you to achieve a deep squat – more ROM. You will find this position targets your anterior chain predominantly (Quads).
Both are great for increasing muscle mass, strength and sporting performance.
The next style of squat it the Front Squat (The bar rests on your front delts.) This variation is excellent for improving your sporting performance and upper thoracic stability. This recruits more of your quads and abs than a standard back squat. Your 1RM for this will be about 85% of your 1RM back squat.
The third style of squat if the Overhead Squat, favourable to Olympic Lifters because of its carry over to the catch in the snatch. In my honest opinion it’s not worth many average gym goers doing this lift because it’s notoriously difficult. However, if you do use it then good for you. You can expect your 1RM to be 60-63% of your back squat max.
There is one more variation of squat that often gets forgotten; much like a drunken uncle at a wedding. The Split Squat. An excellent variation to help imbalances, individual leg strength and core stability, and it can be done in the front or back squat positions. You will be looking at about 40-60% of back squat 1RM for this move.
Personally I would make sure you have Back, Front and Split squats in your routine.