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mattvena
Here are my top 5 squat accessories
1. Curls in the squat rack
2. Dumbbell curls in the squat rack
3. Cheat curls in the squat rack
4. Bench press in the squat rack
5. Wrist curls in the squat rack
rogerthedoger
1) Squats
2) Squats
3) Squats
4) Squats
5) Squats
ShOcKTeh
Pause / Tempo are my 2 favorite variation of squat.
Waruto
It's all about zercher squats now baby
Jtking
What would you give for a recommendation for someone who wants to do sometype of squat variation at home without a rack that can still carry over to a traditional barbell squat.
I usually warm up with single legged (non-weighted) squats for 3 warmup sets, moving onto various zercher squats, goblet squats, and light weight barbell squats. The heaviest I can squat at home is the heaviest I can overhead press, because I have to OHP to place the barbell on my back to set myself up for squats.
The exercise I've noticed having the most carry over seemingly for me are single legged weighted lunges, and the exercise I've notice help activate and engage the squats properly are the single legged squats.
I can''t pistol squat but ye, what would you recommend?
My personal take at this current routine split is the single legged squat warmup into weighted lunges finishing off with a few sets of goblet squats.
My last split was single legged squat into barbell squats but it got annoying and kind of felt janky on sore days for my shoulders specifically.
alexdenommee
Great suggestions as always!
These are what I have practical experience with and worked great for me:
- Paused squat (honest pause)
- Tempo squat 5/2/0 seconds [down/pause/up](getting to know where im at each stage of the squat as well as getting comfortable with having relatively heavy weight moved in a very controlled manner)
- 45° plate raise extension for lowerback and erector strength (I have such long femurs that I fold like a deck chair when I hit depth so having strong back allows me to squat heavy)
- High Bar squat for the quad development as well as load management which helped a tonne. Plus it feels manly🤣
- 50% 1RM 6x3 technique work (very strict form focusing on implementing all cues as organically and smoothly as possible, done at least 2x a week on my 3 of my blocks)
My proportions are not made for squats, neither are my explosivity or muscle mass for powerlifting in general but I found through consistency and using the factors above to work for you and work around, you can make pretty decent progress over year albeit you will never get to the podium in national or world’s level
dwoolwichpoly
I find that just squatting more works me wonders
THELEGENDOFTIMES
Do you have any tips for long femur squaters for more straight chest in high bar squats?
PabloRodriguez-nozg
I agree with the other comments. Would be a good idea to work on bracing and having your feet more stable. Try a lower bar position and not pausing for so long at the bottom too.
I can squat around the same weight atg and parallel however I sometimes find it hard to properly reach parallel, my descent starts to slow down and I essentially end up pausing any weight above 300lbs, it’s easy to squat around that depth, or taking advantage of the bounce at the bottom of an atg squat, however stopping just below parallel seems to be really difficult for me.
Any tips?
Also as to why I’m doing parallel over atg, it is just better overall for me when it comes to trying to improve my vertical
ates
Ever use front squats as an acessory to train quads?
BerserkerLewis
How do you even incorporate these variations if you only squat twice a week?
chickenbug
I usually squat high bar, and I heard that squatting low bar works your glutes more than your quads. Is this true, and if so what’s the best way to transition from high bar to low bar?
boat
Only squat accessory you need: A Sane Brain 👀🤷
FabFurqan
Anybody do squats with the heels elevated? I just started incorporating them a few weeks ago I feel a lot better when squatting
chaunceyharris
My boy! Pork Horse! Putting up those numbers! I’m proud to know a Robot 🤖 is able to inspire all the other little Robots out there.
