Should you jump straight into heavy barbell back squats?
Or should you start with something a little less intimidating and work your way up?
That is a question only you can answer for yourself. In my opinion if your are trying it out by yourself and you don’t have a lot of experience the second option is a no brainer.
In this article I am going to map out a way you can work up from not even knowing there were different types of squats variations, to the classic king of all exercises, the barbell back squat. During this entire journey you will still be getting stronger and more muscular in the process
To teach you how to progress from a beginner squatter to a master we will going through three variations.
Goblet squat
Front squat
Back squat
Without wasting anymore time let’s jump right into it.
Goblet Squat
We will first start here. This is a great intro into handling load during squats.
It will introduce forces through your spinal muscles, core, lower limb joints and muscles In a way that is fool proof.
Due to the nature of how you need to hold the weight you will have a hard time holding enough weight to hurt yourself. This is a way to self limit your self from injury vs putting too much weight on a barbell.
Also due to the position of the weight relative to your center of mass you will engage a ton of core muscles. This will lead to creating a solid foundation for the heavier squats to come in the future.
Here is a simple progression to use for 4 weeks before moving on to front squats
Week 1 Goblet squat 4×6
Week 2 Goblet squat 4×8 same weight as week 1
Week 3 Goblet squat 4×6 add 10lb
Week 4 Goblet squat 4×8 same weight as week 3
Front squat
Next on the list is the Front squat. This is probably one of the most underutilized squat variations there is.
This is due to the fact that it keeps you honest. It is uncomfortable and requires perfect balance to get right. But this is also why I require it to be done with my clients before they are allowed to back squat.
It will drill in proper form due to the fact that if you top too far forward you will drop the weight.
It also requires an immense amount of core stability to remain tight and keep an upright torso.
I have had clients go through a 3-week block and when they return to back squats make a PR on day one!
Here is another 4 week progression to get you from front squat to back squat
Week 1 front squat 5×3
Week 2 front squat 5×4
Week 3 front squat 5×5
Week 4 Feint squat 5×5 add 10lb
Back squats
Last but not least the one we all came for. The back squat.
Why is the back squat so good anyway?
Well mainly because you get all the benefits of all of the other squats mentioned, but with the ability to move some serious weight.
Now you may be thinking “I don’t want to lift heavy”
Well if you want to be strong, healthy, increase your longevity, or lose weight you need to change your mindset.
The stimulus you get from back squats is hard to replicate. It’s not just your legs. It’s EVERYTHING legs, back, core, shoulders, you name it.
The effect it has on your body will be astounding. It should be a staple in every goal from strength to weight loss.
So now that you’re here It’s important to stay safe.
There are many ways to get better from here. I have layed out an entire article on how to progress from here just click here.
Not sure where to go from here? Or maybe you just want some help along the way.
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