Zach Homol – @ZachHomolPower
3 Squat Variations
There’s never a lack of respect to the man who has MASSIVE QUADS! We are all 100% aware of the hard work and agonizing pain that leg days take to build a big set of wheels and, for that, I salute you who has the MASSIVE QUADS!
Let’s go over a few different squat variations that you can throw into the mix to add to your arsenal of growing those wheels! Be sure to have at last 1 of these variations in the mix on EACH LEG DAY!
The King Of Quads: THE SQUAT!
It’s no secret that SQUATTING builds big legs but lets go over a few different squat variations to throw into the mix.
High Bar Squat: “Olympic Style”
-Focus on staying as upright as possible.
-Stance at, or slightly wider than, shoulder width apart.
-Rep Scheme can vary per programming. I perform MORE VOLUME using a high bar position OR pause reps!
Observations: I personally squat much deeper using a HIGH BAR position where my leverages aren’t as conflicting compared to a low bar squat.
Low Bar Squat: “Power Style”
Typically athletes are able to handle more weight with this bar position.
-The bar should rest on REAR DELTS
-Due to bar placement, a much wider stance can be utilized “efficiently”
-Typically go to parallel or slightly below.
-Used mostly for 90% and up lifts (Unless programmed otherwise)
Observations: I personally squat much more weight in a low bar position. While I am able to squat much more weight, hitting depth can become an issue. More hip mobility is required with a wider stance!
Front Squats: “Best Squat Accessory”
Great accessory movement to improve your back squat and killer focus on the QUADS and CORE!
-There are two different set ups for front squats as seen below.
-Great movement to build the mass of quads.
-I typically front squat once a week using the movement as a main accessory after my Squat or Dead lift days!
-Typical set and rep ranges: 4×6, 3×8, 6×3, etc. As well as pause reps!
Observation: Front Squatting is the most challenging squat variation of the 3. I often see athletes neglecting the front rack due to that fact. Do no neglect it, you will become a stronger athlete by utilizing FRONT SQUATS!!!
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