Are you in plateau and the last 10# on the scale will not budge? Or have you been trying to gain those last 10# and nothing is working? Well maybe you have been neglecting your leg training. When was the last time you really squatted? I mean really pushed your legs! Yes, your legs are responsible for weight loss, muscle growth and major fat loss! Why? Because your legs are the largest muscles of your body and they burn major calories when stimulated. I believe there is a plan of attack to settle this problem! Remember, in fitness everything is about consistency, intensity, nutrition, and of course, angles. Yes, angles are important! Our body is just like a computer in that we program it with every single rep and workout. Whether you are a beginner or a veteran, to make those lasting changes, you must change the angles and push the intensity after consistency of technique is established!
THE SQUAT! The KING OF ALL LIFTS! In all of its glory, the squat is the best overall glute and leg shaper!! The squat can make you or break you! It can elevate your fitness level and increase your athletic performance, but if you are not respectful of the lift it can literally cripple you:) I know first hand!
We basically have 4 variations of the squat. The standard high bar placement, low bar powerlifting placement, front squat and the overhead squat. The squat will blast 640 muscles and will zap into your fat burning so fast that it will make your head spin:) Let’s breakdown the 4 squats in the simplest definitions.
TIPS FOR ALL SQUATS:
- Always slightly push your hips back first at the start of each movement.
- Never look down!
- Keep your heels flat..never on the toes!
- Keep a tight arch of your back!
- Use a powerlifting belt only when exceeding 80% of your max!
Standard Squat: The standard squat most commonly performed in commercial gyms and fitness classes is this variation. The bar is placed on the upper trapezius and the individual’s foot stance is normally 6-12 inches apart. For patella discomfort, rotate toes slightly outward to alleviate strain.
Powerlifting Squat: My favorite! The powerlifting squat is incredible in that you really activate your glutes and hips. The correct bar placement is on the lower trapezius. In the beginning this does not feel natural, but the power is in your hamstrings and glutes. The correct foot placement is a 10 o’clock and 2 o’clock placement with your feet.
Note: Barb Sieps a 2x World Champion squatted 303# at only a bodyweight of 97#! I enjoyed coaching Barb to many American and World Records! Barb also deadlifted 314# at a bodyweight of only 97#!!!!
Front Squat: The front squat is mostly commonly used for athletic purposes, and is the middle phase of the clean and jerk. But with all of its benefits, it should be incorporated as an physique changing movement. The bar is actually placed on the front deltoids and the barbell is placed up close to your throat. The weight of the bar is placed on your shoulders and not your wrists. The front squat does place more stimulus to your quadriceps! An excellent quadricep developer!
Overhead Squat: The overhead squat has the highest difficulty level to learn. Very complex but with time and patience this movement can offer many physique and strength benefits. Commonly this movement is taught in Eastern Bloc countries to children at the age of 7 with a broom stick. Technique is the key!
How to perform. Holding the barbell or broom stick overhead, elevate your scapula upwards as if you are doing a shrug. Your hand placement is rougly 6-12 outside your shoulders if you use a broom stick. If using a barbell I would place your index fingers on the smooth circle on the barbell. The key is to fully lock out your elbows and keep your scapula elevated. The second step is your foot placement of 6-12 inches apart, and if needed, you can slighly point your toes outwards to help alleviate any discomfort to your patellas. The third step is to slowly lower yourself to a 90 degree angle by keeping your heels flat and pushing your glutes back slightly.
I love all of these squat variations and each movement offers so many angles and positives to your fitness program. Each movement should be the core movement of your leg program. When rotating these movements I would choose one of these squats each week for your leg day. Commonly, the squat is performed two times per week. For example Monday you could use the standard squat and on Thursday you could choose the front squat. The key is 72 hours of rest between the squat, and by rotating these 4 movements around, you are getting the benefits of each movement. After a good dynamic warmup, I would perform 4 sets of 10 repetitions. Your rest in between sets will depend on your fitness goals!
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Of course they were outstanding combination of lifts for me. It was personal and I had outstanding success.
These were the exercises that put me over the top. We went from fitness to physique. We added personal enrichment to physical appearance. We moved above satisfaction and moved to competition. These exercises are the product of going beyond wanting to feel good to becoming disciplined about feeling good. In retrospect we achieved goals and objectives by working together no one would have ever thought possible.
I miss these lifts more than any of the exercises I ever accomplished. That is why Steve and I will begin again this fall. I personally can not wait and Steve knows it.
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