Squat Variations for Strongman and Powerlifting Success
The squat is one of the foundational movements in strength training, but it’s far more than just a single exercise. For both strongman athletes and powerlifters, squat variations offer unique benefits that can address specific weaknesses, improve overall strength, and enhance performance in competition. In this article, we will delve deeply into key squat variations, their applications for both strongman and powerlifting, and how to incorporate them into your training programme for maximum results.
This article serves as a continuation of the insights shared in 'Building the Squat for Strongman and Powerlifting: A Comprehensive Guide.' While the original article covered the foundational elements of squat training, this piece provides a more in-depth exploration of the variations available and how to implement them strategically to address specific needs. By delving into these variations, you’ll gain a deeper understanding of how different approaches can enhance your squat performance and overall strength development.
Why Squat Variations Matter
The squat isn’t just about moving weight from point A to point B. It’s a complex movement that requires balance, coordination, strength, and mobility. For athletes, particularly those competing in strongman or powerlifting, different squat variations target specific muscles, improve weaknesses, and provide carryover to competition lifts and events.
As I’ve learned from over a decade of coaching strength athletes at all levels, successful squat training isn’t about doing the same movement repeatedly. It’s about strategically varying your training to build a more resilient, well-rounded athlete. Let’s explore some of the most effective squat variations and how they can elevate your performance.
Box Squats: The Foundation of Explosiveness
Box squats are a cornerstone of many successful strength programmes, particularly those influenced by Louie Simmons and the Westside Barbell method. Here’s why they’re so valuable:
Benefits of Box Squats:
Teach Proper Hip Engagement and Posterior Chain Activation: Box squats emphasise sitting back and engaging the glutes, hamstrings, and lower back.
Improve Explosive Power Out of the Hole: By eliminating the stretch reflex at the bottom, box squats force the lifter to develop raw power from a dead stop.
Reduce Stress on the Knees: The box squat allows lifters to achieve depth while minimising wear and tear on the knees.
For strongman competitors, the box squat is especially useful when performed with specialty bars like the Safety Squat Bar (SSB). This variation challenges core stability and better mimics the demands of events such as the yoke carry or log press.
How to Programme Box Squats:
Incorporate box squats as a max-effort or dynamic-effort movement in your training week. Use accommodating resistance like bands and chains to further develop explosive power.
Recommended Progression:
Week 1-3: 8 sets of 2 reps at 60% of your 1RM with bands
Week 4-6: 8 sets of 2 reps at 70% of your 1RM with chains
Front Squats: Building Quad and Core Strength
Front squats are invaluable for both strongman competitors and powerlifters. The direct carryover to events like the stone load and keg carry makes this an essential lift for strongman athletes. Additionally, front squats help powerlifters address upper back and quad weaknesses that can limit back squat performance.
Benefits of Front Squats:
Prioritises Quad Strength: The upright torso position places more emphasis on the quads.
Improves Upper Back Stability: Holding the barbell in the front rack position challenges the upper back, preventing forward collapse under load.
Enhances Core Engagement: The front squat demands significant core strength to maintain posture.
For strongman athletes, performing front squats with implements like sandbags or kegs can further mimic the demands of competition.
How to Programme Front Squats:
Front squats can be included as a primary movement on volume days or as an accessory lift after the Max Effort movement. Consider higher-rep sets to build endurance for longer events.
Recommended Progression:
Week 1-3: 4 sets of 6-8 reps at 65-70% of your 1RM
Week 4-6: 5 sets of 5 reps at 75-80% of your 1RM
Specialty Bars: Addressing Weaknesses and Reducing Joint Stress
Specialty bars provide unique benefits by altering the loading pattern and reducing joint stress. Here are some of the most effective specialty bars to incorporate into your squat training:
Safety Squat Bar (SSB):
Mimics Yoke Carry: The SSB challenges core stability similarly to the yoke carry in strongman events.
Reduces Shoulder Strain: The handles allow lifters to avoid shoulder discomfort, making it ideal for those with limited shoulder mobility.
Challenges Upper Back Strength: The forward pull of the bar requires a strong upper back to maintain posture.
Cambered Bar:
Increases Stability Demands: The cambered bar’s swinging weight forces lifters to stabilise throughout the movement.
Improves Posterior Chain Engagement: The unique bar position shifts the emphasis to the glutes, hamstrings, and lower back.
Buffalo Bar:
Reduces Shoulder Strain: The bar’s curve allows for a more natural grip position, reducing strain on the shoulders.
Maintains a More Natural Squat Position: The buffalo bar allows for a more comfortable squat while still challenging the lifter.
Competition Squat Bar:
Built for Heavy Loads: The competition squat bar is designed to handle extremely heavy weights with minimal whip, making it ideal for max-effort attempts.
Standardised for Meets: Using a competition squat bar in training can help lifters get accustomed to the feel of the bar used in powerlifting meets.
Marrs Bar:
Combines SSB and Back Squat: The Marrs Bar allows for a back squat position while reducing shoulder strain, similar to an SSB.
Reduces Spine Compression: The unique design shifts the load to reduce spinal compression, making it a great option for lifters with back issues.
Spider Bar:
Challenges Core Stability: The spider bar’s unique design places the load lower and further in front of the lifter, demanding more core engagement.
Mimics Strongman Events: This bar is particularly useful for strongman athletes, as it mimics the awkward loading of implements like stones or sandbags.
Trap Bar:
Improves Deadlift and Squat Hybrid: The trap bar is versatile, allowing for a hybrid lift that targets both squatting and deadlifting muscles.
Reduces Spinal Loading: The trap bar’s neutral grip reduces strain on the lower back, making it ideal for athletes dealing with back issues.
Additional Squat Variations to Consider
Zercher Squats:
Zercher squats involve holding the barbell in the crook of your elbows. This variation emphasises the core, upper back, and quads, making it an excellent accessory movement for both strongman and powerlifting.
Pause Squats:
Pause squats involve pausing at the bottom of the movement for a set duration before driving back up. This variation builds explosive power out of the hole and improves stability and control.
Anderson Squats:
Anderson squats start from the bottom position, forcing the lifter to develop explosive power without the benefit of the stretch reflex. This variation builds strength out of the hole.
Bulgarian Split Squats:
Although a unilateral movement, Bulgarian split squats are invaluable for building leg strength, balance, and addressing imbalances between legs.
Hack Squats:
Hack squats can be performed with a barbell or on a machine. This variation emphasises the quads and can help address weaknesses in the lower portion of the squat.
Building Squat Volume and Intensity
Effective squat programming requires varying intensity and volume to build both strength and resilience.
Max Effort Days:
Max effort days focus on lifting heavy singles, doubles, or triples to build maximal strength.
Dynamic Effort Days:
Dynamic effort days use submaximal weights with bands or chains to improve bar speed and explosiveness.
Volume Work:
Higher-rep sets are essential for building muscle mass and work capacity. For strongman athletes, volume work with front squats or SSB squats can prepare the body for longer, endurance-based events.
Identifying and Attacking Weaknesses
To improve your squat, it’s crucial to identify and address specific weaknesses. Here are some common squat weaknesses and their solutions:
Weak Posterior Chain:
Solution: Incorporate more box squats, good mornings, and Romanian deadlifts.
Poor Upper Back Stability:
Solution: Add front squats, SSB squats, and bent-over rows.
Knee Valgus (Knees Caving In):
Solution: Strengthen the glutes and abductors with exercises like clamshells, banded squats, and Bulgarian split squats.
Lack of Mobility:
Solution: Implement a thorough mobility routine focusing on hip flexors, ankle dorsiflexion, and adductors.
Weak Core Stability:
Solution: Incorporate exercises like planks, hanging leg raises, and weighted carries to strengthen the core.
Poor Hip Drive:
Solution: Add hip thrusts, glute bridges, and reverse hypers to improve hip extension strength.
Accessory Movements for Squat Success
Accessory movements are crucial for building strength in key areas that support the squat. Here are some essential accessories to include in your programme:
Belt Squats:
Benefits: Belt squats allow you to load the legs heavily without placing strain on the lower back. They are a great option for high-volume leg training without the fatigue associated with traditional squats.
How to Programme: Use belt squats on volume days or as a finisher for leg sessions. Aim for sets of 10-15 reps.
Leg Curls:
Benefits: Strong hamstrings are essential for knee stability and explosive power in the squat. Leg curls target the hamstrings directly.
How to Programme: Include leg curls as part of your accessory work, with a focus on both lying and seated variations.
Direct Calf Training:
Benefits: While often overlooked, strong calves contribute to overall lower body stability and ankle mobility.
How to Programme: Incorporate standing and seated calf raises into your routine, aiming for high reps to build endurance and strength.
Good Mornings:
Benefits: Good mornings strengthen the posterior chain, including the hamstrings, glutes, and lower back, which are critical for a strong squat.
How to Programme: Use good mornings as a primary accessory movement on posterior chain-focused days. Perform sets of 5-8 reps with controlled form.
Conclusion: Taking Your Squat to the Next Level
The squat is a movement that demands constant refinement and adaptation. By incorporating various squat variations and accessory movements into your training, you can address weaknesses, build resilience, and improve your overall performance in both strongman and powerlifting. From box squats and front squats to specialty bars and accessory work, each element serves a specific purpose in building a stronger, more capable athlete.
To achieve long-term success, identify your weaknesses, select the appropriate squat variations and accessories, and integrate them into a well-rounded programme. Remember, strength is built over time with consistent effort and smart programming.
Ready to take your squat training to the next level? Explore more in-depth articles and strength training resources at www.teamjoshhezza.com and follow us on Instagram for daily tips and insights!
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