Kenneth Lo

15 Different Ways To Squat

May 3, 2020

When was my first time to squat?

I was training at the Hong Kong Sports Institute in 1995. 

I've started squatting since then.

 

Squat was not my sport.

Weightlifting was not my sport.

Rowing is my focus sport.

Squat is one of the exercises to help me to improve sport performance. 

 

If someone tells you that squat are bad for the knees and the lower back, it's a myth!

I have been squatting for 25 years.

I am still improving my squat and weightlifting performance. 

My knees and my lower back are completely fine. 

 

My tip is you have to learn how to execute the squat properly from a qualified coach. 

 

Another question is there's only ONE way to squat?

Of course not. 

 

I am going to share different style of squat to you. 

 

A common question is How Deep Should I Squat? 

- Squat as low as you can with a full range of motion

- As long as your lower back is straight (neutral spine)

- Chest up

- Head forward

- brace your abs

 

Should everyone do squat?

I would say YES.

If you are parents, you should recognize that your babies always squat all the time to play toys. 

 

Before you put a barbell on your shoulders, you are recommended to start from Split Squat. 

 

 

1a. Split Squat 

 

Coaching notes:

  • Chest up

  • Neutral spine

  • Knee goes forward

  • Hamstrings cover the calves

  • Stretch your hip flexor of the rear leg

  • Slow eccentric

  • Lift up the heel (rear foot)

 

https://www.instagram.com/p/BwqgOTMHirt/?igshid=1jhh4j1lbfcmw

 

1b. 1 1/4 Reps Split Squat 

 

Coaching notes:

 

The technique = 1a

Movement: down - up - down - up

 

The key point is to increase the Time under Tension without adding weight. 

 

https://www.instagram.com/p/B4GAdajjCVx/?igshid=1g9eb2oc9nehu

 

1c. Single Arm Cable Split Squat

 

Coaching notes:

 

The technique = 1a

  • Right hand is holding the handle, right leg back.

  • Left hand is holding the handle, left leg back. 

 

 

 

1d. Barbell Split Squat

 

Coaching notes:

 

The technique = 1a

 

https://www.instagram.com/p/B_m9vanDjSc/?igshid=l2t3l4ov53lq

 

2. High-bar Back Squat (Olympiclifting style)

 

Coaching notes:

  • Chest up

  • Neutral spine

  • Brace your abs

  • Bring your arms close to the centre-line

  • Contract your Lats as tight as possible

  • Contract your glutes at the top 

  • Feet width is wider than hip width 

  • Lower down your body and the weight vertically

  • All the way down with a full ROM

  • Stretch your glutes at the bottom

  • If your hip joint and ankle mobility are healthy, you should squat below parallel 

  • As long as your lower back is straight 

  • Slow eccentric

 

 

 

2. Low-bar Back Squat 

 

The techniques of the Low-bar Squat is similar to the High-bar Back Squat.

 

The position of the bar is located a little bit lower.

 

What is the difference between High bar and Low bar?

High bar is more focusing on the Quads; Low bar is more focusing on the Posterior chain. 

 

 

3a. Front Squat 

 

Front Squat is a true measure of lower body strength for athletes. - Strength Sensei

 

You cannot cheat when you're doing Front Squat. 

If you lean forward, the bar will fall.

 

Coaching notes:

  • Chest up

  • Neutral spine

  • Brace your abs

  • Elbows up

  • Locate the barbell on your shoulders

  • Hand width is slightly wider than shoulders width (full grip)

  • NO need to hold the bar firmly

  • Contract your Lats 

  • Contract your glutes at the top 

  • Feet width is wider than hip width 

  • Lower down your body and the weight vertically

  • All the way down with a full ROM

  • Stretch your glutes at the bottom

  • If your hip joint and ankle mobility are healthy, you should squat below parallel 

  • As long as your lower back is straight 

  • Slow eccentric

 

 

3b. DB Front Squat 

 

Coaching notes:

 

The technique = 3a

 

https://www.instagram.com/p/BztnCP0D5Uz/?igshid=1haeufe049u4g

 

 

4a. Overhead Squat with Snatch grip 

 

Before you are going to practice Weightlifting Snatch, you must learn how to perform Overhead Squat (OHS).

 

It requires strength, balance, flexibility & mobility. It's one of the functional exercises. 

 

Also, it's a HIGH neurological demand exercise. 

 

Coaching notes:

  • Snatch grip 

  • Elbows completely lockout

  • Arms are behind your head

  • Full range of motion

  • The athlete should think PRESS up the bar overhead continually

  • Slow eccentric

 

 

4b. Overhead Squat with Clean grip 

 

The technique = 4a

 

 

4c. Single Arm Overhead Squat with Dumbbell/ Kettlebell

 

Coaching notes:

  • Shoulder width stance

  • Press up the DB/KB

  • Keep biceps close to your ear

  • Arm behind your head

  • Back straight/ Neutral spine

  • Full range of motion

  • Toes and knees are external rotated

 

 

4d. Overhead Assessment (Squat in front of the wall)

 

 

5. Goblet Squat

 

If you are a beginner and you never perform back squat, you should start doing Goblet Squat at the beginning. 

 

Coaching notes:

  • Keep the weight close to the body

  • Keep elbows up

  • Feet width wider than hip width

  • Back straight/ Neutral spine

  • Full range of motion

  • Toes and knees are external rotated

 

You should squat below parallel if your joints are healthy with good mobility. 

 

 

 

6. Sissy Squat

 

Coaching notes:

  • Feet width = Hip width 

  • Lean back

  • Neutral spine

  • Focus on your quads, especially VMO

If you cannot keep the balance, you can hold something solid. 

 

Set: 3-4

Rep: 12-15

Tempo: 3010

 

 

7a. Pistol Squat (aka Single Leg Squat) 

 

The pistol squat is a unilateral squatting movement that targets the lower body and stabilizers - quads, core, glutes, ankle stability.

 

I'd say ankle mobility is the key of the exercise. Ankle mobility refers to the flexibility of the ankle joint and its surrounding muscles and tendons. When your ankle is flexible, you have a greater range of motion during your activities.

 

Coaching notes:

  • Start from the floor 

  • Fully extend non-working leg 

  • Stand up with working leg

  • Slow eccentric

Once you manage the bodyweight pistol squat, you can do the squat with DB/ KB. 

 

 

7b. Progression of Pistol Squat

 

The beginner can start from the higher position to lower position.

 

And you can use TRX or wooden stick to help you to keep balance at the beginning of the process. 

 

Don't get frustration.

 

Don't rush!

 

 

8. Skater Squat (aka Shrimp)

 

Shrimp is a unilateral exercise and it's challenging to do. 

 

Coaching notes:

  • Start from the floor

  • Right knee (Non-working leg) on the floor

  • Left hand holding the right foot

  • Lean forward your body

  • Stand up with working leg

Again, flexibility can often be a limiting factor to this exercise. 

 

 

Bonus: Squat with Tom Platz

 

Who is Tom Platz?

 

Born in Ft. Sill, Oklahoma on June 26, 1955, Tom Platz caught the bodybuilding bug from a magazine at the tender age of nine years old and he began competing at the 1973 Mr. Adonis competition. His bodybuilding career continued until he retired as a Pro in 1986, including a string of top ten finishes at the Mr. Olympia. In 1995, he made a comeback and was given an Honorary Mr. America title. Tom is renowned as one of the athletes who trained at Gold’s Gym during the Golden Era of bodybuilding in Southern California. Tom Platz pioneered a high-intensity, high-volume training regimen – reviving the squat as a foundation exercise – in a way that continues to inspire bodybuilders today. He never counted reps and sets, but many captured them in photos, videos and articles. His “5-More-Reps” mentality made him the most intense bodybuilder in his day and even in current standards of bodybuilding. Today, Tom has become one of the most sought-after speakers in the world of bodybuilding, nutrition and general fitness. ‘Tom Platz World Tours’ offer Motivation Seminars and Squat Clinics, promoting bodybuilding and reminding his fans worldwide that camaraderie, personal growth and love of the sport is what bodybuilding is all about. Tom Platz continues to hold the title of Best Legs in professional bodybuilding.

 

https://www.oldschoollabs.com/ambassador/tom-platz/

 

Known as the Golden Eagle, Quad Father, and Quadzilla in the bodybuilding world, Tom Platz is also know for his incredible legs, and successful career as a professor and company director. Tom’s dedicated his life to fitness ever since the age of 9 years old. He caught the bug and never looked back. He not only competed for many years, he’s also one of the most sought after speakers in the bodybuilder industry.

 

https://www.greatestphysiques.com/male-physiques/tom-platz/

 

 

 

 

 

 

 

 

 

 

 

Tags:

Share on Facebook
Please reload

Recent Posts
Please reload

Archive
Please reload

Search By Tags
Please reload

Follow Us