![]() It improves the front squat and even works the biceps. The Zercher squat increases glute and quad activation. Zercher squat involves holding the barbell between the crook of your elbow while squatting. Hold a dumbbell next to your chest while performing the squats to target your quads. If you’re suffering from a back injury and are not comfortable performing the barbell squats, the goblet squats can be a lifesaver. The Frankenstein squat teaches you the proper positioning of both the bar and your body during the clean and front squat. To perform the Frankenstein squat, you need to extend your arms straight forward and place the barbell on the “shelf” created in your shoulders. Frankenstein Squatįrankenstein squats are an advanced level squat variation. Doing so targets your outer thighs and helps in building the outer quad sweep. In this variation, you have to place your feet next to each other. Narrow stance squats are the opposite of sumo squats. The range of motion while performing the sumo squats is considerably smaller as compared to the conventional squats. Sumo squats are wide-stance squats which primarily target the hams, glutes and inner thighs. If you’re don’t have the mobility and are not comfortable going ass-to-grass in the conventional squats, the box squats can help you by squatting to the desired depth and develop explosive strength in the squat movement. The front squats are quad dominant as you need to maintain an upright position throughout the exercise. In the front squats, you place the barbell across the front side of your shoulders. In the high bar position, the barbell sits on your traps, and in the low bar position, the barbell is placed on your shoulder blades. Based on your mobility, you could perform all types of squats with a high or low bar position. ![]() Squats Back Squatsīack squats are the conventional and most common type of squats. There are enough variations of these exercises to keep you entertained for months. A great way to break through the glass ceiling is to try new variations of the exercises. Performing the vanilla squats and deadlifts can cause you to hit a plateau. You’ll find these exercises in almost every kind of training discipline be it bodybuilding, powerlifting, CrossFit or any other. These two exercises are also some of the m ost functional movements. Squat and deadlifts are two of the most dominant compound exercises. ![]() Squat and Deadlift Variations You Should Know About
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