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Moving back to the Back Squat, the emphasis is now on power development. Using bands on either side of the bar adds resistance to both the concentric and eccentric segments of the squat eliciting different physiological responses with each segment.
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The Barbell Overhead Squat is a good change from the Back- and Front Squats emphasizing mobility, stability and coordination. This version of the squat targets thoracic, ankle and hip mobility, while strengthening your shoulders and midsection. It won't have as much of a leg strengthening component as the previous two versions of the squat, but it will help improve your mobility, stability and flexibility for your other squat movements, as well as improve your shoulder stability and mobility for your Snatches.
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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.
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Day 5: Front Bridge Up Downs
The final exercise in the progression brings all of the previous exercises togetther - unilateral extremity movement, full-body stability and vertical movement.
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Day 5: Depth Jump
Now that you've mastered jumping and the landing technique, we introduce a counter-movement component to the jump progression. The Depth Jump is a great exercise for maximizing the benefits of the stretch shortening cycle or plyometric reflex. Only include this exercise into your training regimen once you have developed sufficient muscoskeletal strength to handle this type of load and force production.
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