Building Blocks: Barbell Squat Variations

Posted by Nick Folker on Oct 5, 2015 7:25:01 AM

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The Barbell Squat Variations Series is a look into the BridgeAthletic Exercise Library and the multiple variations of each exercise that we have. The squat is a key lower extremity strength exercise, so we'd like to give you a few different variations with the barbell to implement into different phases of your periodizing to keep your programming fresh and achieving optimal results. Starting with the Back Squat, then moving to the Front Squat and Overhead Squat. All three are solid choices in general preparation, hypertrophy and strength phases. Moving into the power and speed phases the Band Back Squat and Band Front Squat are great ways to transfer the strength work from previous phases.

Exercise Flasback:

The Barbell Back Squat has been covered in a previous Series, but we need to mention it as it forms part of this Variation.

 Barbell Back Squat

 

Exercise Variation:

The Barbell Front Squat is the next Squat Variation. As with all progressions and loaded exercises, please ensure that you have taken the appropriate time and path to perform these exercises.

Exercise 1: Barbell Front Squat

Tips:

Set the bar up on the rack a couple inches below your collar bone for optimal racking and re-racking of the bar. Walk in under the bar to meet it around the collar bone, set your hands comfortably on the bar slightly wider than shoulder-width, hooking your fingers under the bar. Wrap elbows under the bar and raise to shoulder height to create a shelf across the shoulders to support the bar. 

Take a deep breath, brace your midsection and unrack the bar. Step back, set feet shoulder- width apart, toes slightly rotated out. Take another deep breath, keeping elbows and chest up, lower body slowly until thighs are parallel to the ground. Pause. Keeping elbows up, knees out, exhale and return to start position.Carrying the weight of the bar in the front, it is imperative to keep your elbows up as you return to the start position to avoid falling forward. 

Work initially on a tempo of 2 to 3 seconds down, a slight pause and a controlled return to the start position. Do not lock your knees out at the top. Pause and repeat for prescribed reps

 

More Building Blocks:

Check out more from our building Blocks Series.

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Summary:

Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at https://www.facebook.com/BridgeAthletic, Twitter at https://twitter.com/BridgeAthletic or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
 
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
 
Be sure to check back tomorrow for more Building Blocks!
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Topics: S+C