15 Different Ways To Squat
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/
