Squat Variations

In last week’s fitness article, in River Weekly, I profiled the squat. Here are some variations of the squat:

Back squat—Hold the bar on the back at the base of the neck or across the trapezius. Holding the bar in a lower position creates a lever advantage, while holding it in a higher position produces a posture closer to that of the clean and jerk. These variations are called low bar and high bar, respectively. Bend through the knees, pushing the hips back in a sitting position, until you are parallel, and then return to the standing position.

Front squat—The weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either a clean grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.

Zercher squat—In this variation, the bar is held in the crooks of the arms, on the inside of the elbow. You rarely see this variation performed. More often, the front squat is done for the same benefits.

Box squat—At the bottom of the squat motion, the squatter sits on a box or bench before rising again. The box squat is used to train the squat and develop proper squatting form. Pausing on the box also creates additional stimulus in the hips and glutes. Some people believe this form of isometric training allows for greater gains in the squat compared to a traditional Olympic style squat, while others contend that the increased spinal loading creates more opportunity for injury.

Hack squat—The barbell is held in the hands just behind the knees. The lifter can also prop the heels on a board to alter the angle of the squat. This is also called a rear deadlift.
Overhead squat—The barbell is held overhead in a wide-arm snatch grip. This variation is a good one for engaging the core and for improving balance.

Split squat—This variation is very much like the lunge. The non-lifting leg rests behind the lifting leg.

Bulgarian squat—This variation is like a split squat, but the foot of the non-lifting leg is rested on a knee-high platform behind the lifter.

Belt squat/Kettle bell squat/Dumbbell squat—The squat can be done with a variety of equipment. You can use the dip belt and attach weight to it, or you can hole kettle bells or dumbbells in the various positions mentioned above.

Sissy squat—In this variation, the heels are lifted off the ground and the torso remains flat while the lifter leans backwards (almost as if you were doing the limbo under something). This can be done holding a dumbbell or with a plate held on the chest and one arm holding onto a chair or beam for support.

Smith squat—Squats using the Smith Machine. Using the Smith Machine the lifter can change stances without worrying about the weight/imbalance of the barbell throwing him off balance. The lifter can also up the weight used.

Trap bar squat—This is a variation in which a trap bar is held with hands at the sides. It is also called a trap bar deadlift.

Bodyweight squat—This is done with no weights for high repetitions.

Face the wall squat— This variation can be performed with or without weights. Toes, knees and nose line up almost touching the wall. Advanced forms include shoeless, wrists crossed behind the back, and fists in front of forehead, all performed with toes and knees closed and touching the wall. It is primarily to strengthen the vertebrae tissues.

Hindu squat—This is another bodyweight squat. The heels are raised and body weight is placed on the toes during the squat motion. The knees track far past the toes in an almost swooping motion.

Jump squat—This is done in the back squat position. It is a plyometric exercise in which the squatter jumps off the floor at the top of the lift.

Pistol squat/Single leg squat—This is a bodyweight squat done on one leg to full depth, while the other leg is extended off the floor. You can use dumbbells or kettle bells for resistance.