One is obviously to add some weight, in the form of barbells or dumbbells. The most common of these would be the back squat where a barbell would be placed on the back and one would follow the exact instructions for the bodyweight squat. The dumbbells could be held at arms length or shoulder height. If you really want to engage your core and take your squat to the next level let’s take a look at these 2 variations.
Front Squat
Set Up:
- Stance = shoulder width
- Full extension at hips and knees
- Bar “racked” on the shoulders (create a shelf with the shoulders for bar to sit on), hands outside shoulders, loose fingertip grip
- Elbows high, upper arm parallel to the ground
Execution:
- Weight in heels
- Lumbar curve maintained
- Chest up
- Elbows high; arms stay parallel to the ground throughout the whole movement
- Butt travels back and down
- Bottom of squat is below parallel (hip crease is below the top of the kneecap)
- Knees track parallel to feet
- Return to full extension at the hips and knees to complete the move
- Head position is neutral
Overhead Squat
Set Up:
- Stance = shoulder width
- Full extension at hips and knees
- Bar held overhead, in the frontal plane, with a wide grip
- Active shoulders
- Elbows locked
Execution:
- Weight in heels
- Lumbar curve maintained
- Chest up
- Maintain constant upward pressure on the bar, and active shoulders, to support the load
- Bar remains in the frontal plane or slightly behind
- Butt travels back and down
- Bottom of squat is below parallel (hip crease is below the top of the kneecap)
- Knees track parallel to feet
- Return to full extension at the hips and knees to complete the move
- Head position is neutral
- Return to full extension at the top of the movement
As with any new movement that you are learning, form and technique are of the utmost importance and should be mastered before using a load. I would recommend first learning these exercises using your pvc, wooden dowel or broomstick. It is amazing how effective they can be with that tool alone.
Incorporate them into your workout as you would the squat, varying between back, front and overheads progressing to a load appropriate to your level. Not only will your legs get stronger and more toned but your back, core and posture will greatly improve. This equates to better sports performance and function of activities of daily living. So get your squats up and your glutes will be too!
Paula Jager CSCS and Level 1 CrossFit and CF Nutrition Certified is the owner of CrossFit Jaguar. Her exercise and nutrition programs yield life changing results.
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