FOUR NEW WAYS TO SQUAT

Back Squats, Goblet Squats, Front Squats, Zercher Squats, Split Squats: these are all staple exercises in lower body strength and hypertrophy. But eventually, you can hit a plateau or lose interest through boredom. If you are an experienced lifter and like to challenge yourself with new variations, here are 4 new ways to squat:

The Hanging Plate Technique

In its most raw form, it is called a Koji Squat, which is an exercise which requires the lifter to control the weight against chaotic forces caused by the perturbating plates, this forces you to nail down you form because it is harder to stabilize.

An example is shown here: https://www.youtube.com/watch?v=KSeCbzt-g_I

Offset Loading

This is asymmetrically loading the bar, so there is more weight on one side than the other, you will need to pull the bar tight to avoid tilting, and it eliminates symmetry issues as it forces the weaker side to catch up to the stronger side.

An example is shown here: https://www.youtube.com/watch?v=-lT4_xkdTzY

Eccentric Accentuated Squat

This method involves loading the weight on one leg for the eccentric, then loading on both legs for the concentric. This technique is beneficial for strength and performance because of two factors: the eccentric component and the unilateral component. Unilateral lower body exercise have consistently been shown to be superior for lower body development, and eccentric methods of strength training have shown to be beneficial for strength and hypertrophy.

An example is shown here: https://www.youtube.com/watch?v=FPeXWM1009I

Chained Squat

If I can personally give my opinion, there is no safer or effective method of performing squats than adding chains on either end of the barbell, it matches the strength curve of the exercise meaning: at the lowest position of a squat, you are at your anatomically weakest, and strongest at the top, chains allow you to mirror this curve, in doing so, you reduce the likelihood of injury and increase force production thereby strength in this movement.

An example is here: https://www.youtube.com/watch?v=Twye344FczQ

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