The Squat was my first love. My favorite exercise is probably the bridge, and my second is the squat. Third is probably the pull up. But my first love is the squat. All the varieties- back squats, front squats, Olympic squats, pistol squats, bodyweight squats, power lifting squats, breathing squats, you name it!! But if i had to pick a favorite, it would be the heels touching, Ass-to-grass barbell squats- which I call Full ROM Close back Squats. It is the variation that puts the maximum emphasis on the muscles of the thigh- all four heads of the quads and the hamstrings. If you are one of those guys who has a hard time getting that tear shaped muscle close to the knee, or developing the outer head of the quads, you should give this variation a shot. The extended ROM really develops the tear shaped muscle, the heels together develops the outer head. If you find your ankle flexibility insufficient, use a 5 pound plate under your heels.
In any case, the quads are the prime movers in this movement. Therefore, I feel this squat is worked best for medium repetitions. Essentially use the maximum weight you can clean. You will probably get 5-7 reps with that weight. These squats, done for a total of 50 reps, will build beautiful quads. It also has a great effect on the hamstrings, and really burns them when done for high reps. I feel maximum weights need to be used to train the hamstrings properly, as it is basically a fast twitch muscle group. But I still think medium repetition work in this fashion is beneficial for the hamstrings.
My leg approach used to be simple- Full ROM Close Back Squats for medium reps for the quads, heavy deadlifts (preferably singles) for the hamstrings and barbell hip thrusts (or bridges) done heavy for triples for the glutes. Now, however, as I cant use weights anymore, I have had to develop an alternative system. The alternative for Full ROM Close Back Squats is pistol squats. I will discuss the other two- Glute Ham Raises and Bridges- in a different post. Today we shall talk about the squat.
I feel that Full ROM Close Back Squats are the closest technique around to pistol squats. A pistol squat is essentially a Full ROM Close Back Squat with 93-95% bodyweight, with more stabilization requirements. In fact anyone who is trying to work towards pistol squats through barbell squats should try this technique. Anyway, pistol squats are an easy to load variation that just fits in perfectly with my lower body combo.
For people who are trying to achieve pistol squats through bodyweight work, here is my progression.
1. Normal shoulder width bodyweight squats- set of 100 (standard to reach to go to the next technique)
2. Heels touching full ROM bodyweight squats- set of 100
3. Uneven Squats- One leg 2 feet ahead, rear leg is the main working leg, Front leg provides assistance. Hold on to an object about waist height to make sure you don't topple over in the bottom position. This is the main variation that needs to be worked that people are not aware of. - set of 50
4. Half pistol squat (thigh parallel)- set of 40
5. Flying Lunge (aka king squat, shrimp squat)- this variation works the hamstrings more and develops more strength to get out of the hole at the bottom. - set of 30
6. Floor assisted squat (descend like a normal pistol squat, push off the floor with one hand to get out of the bottom position)- set of 25
7. Full pistol squat- set of 20
This progression is broken up into a lot more steps then most people care to use to get to pistol squats, but i feel they are essential. A pistol squat needs to be built up to slowly, as it is very very heavy on the knees and a person who used a high rep progression will develop amazingly injury resistant knees. The only way to use a high rep progression is to break it up into a lot of steps.
One last thing, a lot of people try to put their pistol numbers together and calculate their (classic) barbell squat. The numbers do not and cannot match. 3 reasons-
1. Barbell squats use the glutes and lower back much more. In must people the lower back is the main limiting factor, as a pistol squat is essentially a thigh exercise, while a barbel squat is a hip and lower back exercise. And in most guys who work exclusively with pistol squats, their lower backs are weak. This should not be a problem if you are dead lifting or doing bridges, but more on this later.
2. Even if all you muscles are up to the mark, you are just not used to the degree of spinal loading.
3. Principle of specificity- if you want to get good at barbell squats, you have to barbell squat. That being said your body learns how to use existing strength pretty fast. If your glutes and lower back are strong and your pistol numbers are high, in about 3-4 weeks of dedicated barbell squatting, you will find your pistol and barbell numbers match. But in my experience, must people just don't have glutes and lower back as strong as their thighs, period. Even experienced squatters!! This is where bridges are important!! But more on that later.
So why squat?
Cause it is closely related to
1. Natural running speed and hopping ability- This is supremely functional. Incidentally, vertical jump is related to Glute Ham strength and sprinting and long jumping with hamstring strength. That is where the bridge and squat combo is wonderful.
2. Hormone levels in your body. The more you squat, the more muscle you will build and the more fat you will burn.
Also, unilateral variations build more running and lateral hopping power.
So yeah, go squat. Barbell, pistol something. Anything. Just squat.
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ReplyDeleteDo you mind elaborating a bit on the uneven squats and flying lunge?
ReplyDeleteFor uneven squats, should I go all the way down (ass-to-grass)?, And I assume both feet should be flat on the floor? Or does my front leg stay straight, thus only the heel touching the floor, to put more weight on the back leg?
For flying lunges, I see two variations on the net. One has people putting the back foot on a elevated stand, and the other holding the back foot behind the leg with one hand. The way I see it, the first variation allows you to go lower, but the second requires more balance, so are you referring specifically to a specific version, or will either one be enough to train strength to get out of that "hole".
Long-winded, I know, but thanks!
Basically the uneven squat is a double supported variation. The heel of the front leg will be resting on the ground, reducing the weight on the back leg. Thus it is 10-15% harder than close squats, but not as hard half squats. However if you press too much with the front heel, there will be a tendency to fall back, even if you are holding an object. This ensures the correct amount of help is given.
DeleteIn the case of unilateral squatting, in general more the ROM, the better. The main reason full ROM is contraindicated in bilateral squats is because a study in the 60s concluded that in barbell squats, knee stabilizers are not activated sufficiently to control the nee tracking in the bottom. However, provided you mastered close squats, in a unilateral squat the stabilizers are pre tensing from the top, so there is no real danger going low. In addition, the second fear is if your calves are too big and you rest in the rock bottom position, the knee may pry apart if the weight is too much.
Firstly there is not enough weight in bodyweight squatting for there to be any real danger. Secondly, dont relax at the bottom. Basically, a greater ROM gives better and more complete muscle activation. So go as deep as you can, ideally ass to grass.
The flying lunge I refer to here is the Shrip Squat or King Lunge. Basically the one where you hold your back foot with your hand. The other one is a good progression to it if required, but if uneven squats are mastered, they will not pose too much of a challenge. Secondly, the flying lunge is a lot harder than the "Rear foot elevated Split Squat", even though the ROM at the knee is less, as the ROM at the hips is more.
The Split squat is not as good for strength to get out of the hole, as the traction of the hip flexors is much greater in the bottom. It is a good variation, specially done with weights, but not a great progression for pistol squats.
Alright, one more question - for all of the squat progressions, should the feet be parallel to one another or should there be a bit of an angle between them (say, 45 degrees)? It doesn't seem like it would affect the ROM of the working muscles to me, but parallel feet seems to require a bit more balance. Thoughts?
DeleteAnd thanks for the reply!
In my experience feet parallel has a very balanced distribution between all the heads of the quads and the hips and hamstrings. In feet outward I find the Hamstrings and the vastus medialis are emphasized. I would suggest just use the position that you find comfortable. In the parallel position you need more ankle flexibility also.
DeleteSo I'm at 20 Shrimp Squats and I find that what gives out first tends to be my balance rather than quad strength. Just out of curiosity, what kind of muscles are used to balance the working leg throughout the movement? I believe you mentioned something about ankle flexors? I'd love to know more about this. Thanks!
Deletethe shrimp squat is very hard to balance because you have to lean forward a lot more than in a pistol squat, at least in my experience. There are too groups of muscles that balance the working leg during these squats- the ankle flexors and extensors and the hip stabilizers.
DeleteIn my experience shrimp squatting has more to do with hip stabilizers than ankle stabilizers, but it may differ for you. Basically the gastrocnemius and the soleous not only plantar flex the ankle but they also tilt the foot towards the outside. Similarly the tshin muscles not only dori flex the ankle but also tilt it towards the inside. In almost any unilateral movement these two functions are strongly called into play, in addition to doriflexon and plantar flexon. Because of this, unilateral exercise tends to strengthen the ankle a lot and this helps prevent injuries and maintain balance during day to day activities.
In addition to this, almost every muscle surrounding the hip joint, from hp flexors to hip extensors to adductors and abbductors fire very hard to keep the hip stable. Because of this I strongly believe that one legged exercise develops a stronger hip than double legged exercise.
The downside is that the hamstrings, quads and glutes are never fully worked because they are rarely ever the weak links. However most athletic activity involves unilateral movement in any case, so I dont think its a bad thing that the stabilizers are forced to be as strong as the prime movers. It prevents injuries and enhances athleticism and develops respectable levels of strength.
however if your prime objective is to lift big numbers in lifts like the deadlift, squat, snatch or clean, I am afraid you will have to do specialized bilateral work. Unilateral work is not enough for that. But in my experience a lot less people are looking for big numbers and many more are just looking to more faster and better and be injury free, which unilateral work will deliver, with good strength to boot.