Super Squats
Back Squat
Let me first start off by stating that this is not about the book Super Squats. This is about the versatility of squats and squatting variations that can be used in training programs.
If the first thought that runs through your mind when you see the word “squat” is something like “Aren’t those bad for your knees?” then do yourself a favor and check out this previous blog post before reading any further => Nutrition, Squats, and Weird Looks.
I love squats – they are by far one of the very best exercises anyone can do. And I’m not just talking about traditional back squats. There are several squatting variations and a few examples are:
- Back squats
- Front squats
- Goblet squats
- Box squats
- Zercher squats
And many, many more variations.
Why are squats so “super” and why should everyone be squatting?
Simple. It doesn’t matter what your training goal is:
- Fat loss
- Improved performance
- Strength gains
You will be able to achieve your training goal by squatting. That is why they are so “super”.
The traditional full back squat is an excellent exercise.
Note: that grunt after the third rep did not come from me!
However, many people simply lack the necessary mobility and body awareness to be able to back squat properly and safely. The back squat is not dangerous when performed correctly. People get hurt squatting when they lack the necessary mobility and use improper form.
For people who are timid of back squatting or simply don’t know how to squat properly, I like to use a version of the goblet squat to teach proper squatting technique.
In the video below you will see a Goblet High Box Squat. This exercise is great for people who lack the necessary mobility and/or body awareness to squat low enough so the hip joint is slightly lower than the knee joint. This is also a great exercise for very tall individuals who have difficulty squatting low as well.
When performing the goblet high box squat you will have the box high enough so your hip joint is a little higher than the knee joint when you touch the box.
Here are a few training tips to keep in mind when performing this exercise:
- Keep the dumbbell close to your body
- Keep your chest out and your torso “tall”
- Start the exercise by sticking your butt back and breaking at the hips first
- Gently push your knees out throughout the movement to activate the glutes and hips
- Do not fall onto the box – lower yourself in a controlled manner, briefly pause on the box and then explode back up
Once the goblet high box squat has been mastered it is time to increase the challenge of the exercise, and that is where the Goblet Low Box Squat comes into play.
The exercise is performed exactly the same as the goblet high box squat, but this time the box is set low enough so the hip joint is lower than the knee joint when you touch the squat. Note: you must have proper mobility to perform this one correctly.
A great way to progress to a goblet low box squat is to start off using the high box squat, and every other training session or so, decrease the height of the box until you reach the low squatting depth.
Don’t underestimate the effectiveness of squats. Like I already said, they can be used to reach any fitness goal you may have.
Isn’t it time you start squatting?
UPDATE: check out the latest edition to the Super series => Super Deadlifts.
Comments for This Entry
It amazes me how many women (and guys) spend hours on the cardio machines trying to burn off that extra fat around their waist. If only they would venture into the free weight section or even the weight machines and they could speed up their fat burning.
Posted by Jay Jenkins at 2:07am Mar 8, 2011 [permalink | flag as inappropriate]
I feel getting a regular exercises and workouts, respecting your diet programmes will help you loose weight effectively. No maggic in it. Hardwork and determination
Posted by Jenneth Green at 2:52am Mar 1, 2011 [permalink | flag as inappropriate]
Great demos, I need to get some vids on my site soon :)
I always found reverse lunges helpful in building a strong foundation for squatting.
(Im fairly short, with slightly longer upper body, short levers)
And you're right, emphasis on building a stronger core is important to progress with your squatting.
It's the same with all compound movements though, if the core is weak, the body is weak.
Posted by Laura Ramsay at 9:38am Nov 11, 2010 [permalink | flag as inappropriate]
excellent work done,thanx
Posted by johnplayers at 10:16pm Oct 24, 2010 [permalink | flag as inappropriate]
PWest-
I agree with the comment you made. Thanks!
Tiens-
Like PWest said, weight loss is an individual thing, but the right program can help people achieve that goal.
Thanks again for the comments.
Posted by Nia Shanks at 9:37am Sep 18, 2010 [permalink | flag as inappropriate]
PWest-
I agree with the comment you made. Thanks!
Tiens-
Like PWest said, weight loss is an individual thing, but the right program can help people achieve that goal.
Thanks again for the comments.
Posted by Nia Shanks at 9:37am Sep 18, 2010 [permalink | flag as inappropriate]
Hi Tiens -- I'm not speaking for Nia, just thought I'd share my experience with you.
I agree with you that weight loss is a personal challenge and we are responsible for our own outcome. But if you buy a good program it gives you a step by step instruction of how to reach your goals - the right way. I've worked out on my own for a long time and I've done many things wrong which have caused injuries (to my back, knees, hips, etc.) I finally woke up and bought a program so I could start doing things right. It's just a matter of choosing a workout program that works for your needs and then it's all up to you -- your sweat, determination, commitment, etc.
Posted by PWest at 6:08am Sep 18, 2010 [permalink | flag as inappropriate]
I have heard about fat loss programmes,which one works and which ones does not work.Just to let you know that i am tired of this bull big lies on the programmes.Weigth loss is a personal challenge and an individaul task that one has to carry own his and with some determination and focus is going to get the weigth he or she desires
Posted by Tiens Tianshi at 3:48am Sep 18, 2010 [permalink | flag as inappropriate]
Sangita-
Having weight in front of you (like with a front squat or goblet squat) forces you to stay upright because if you don't, you fall forward. I'm glad your squats are improving! Keep up the good work!
PWest-
Here's my interview that Sangita was referring to: http://thefatsolutions.com/blog/Interview+with+The+Glute+Guy/
Posted by Nia Shanks at 7:47am Jul 6, 2010 [permalink | flag as inappropriate]
Hi Nia and Sangita,
I don't have the tightest glutes on the planet. What mobility exercises are you talking about? Can you post a link?
Thanks!
PW
Posted by PWest at 6:11am Jul 6, 2010 [permalink | flag as inappropriate]
Hi Nia and Sangita,
I don't have the tightest glutes on the planet. What mobility exercises are you talking about? Can you post a link?
Thanks!
PW
Posted by PWest at 6:11am Jul 6, 2010 [permalink | flag as inappropriate]
Hey Nia! Yesterday was a happy day at gym for me. Just when I thought it was all pointless I found myself improving on my squat. My back does not round on the goblet high box squat at least. In fact I could go a little lower than that.
Thanks for all the help. Your interview with Bret Contreas (glute guy) was really helpful. I do the mobility exercises religiously before I start. (They are quite a work out by themselves!)
I find it easier to do the front squat. I do them with dumb bells not a bar bell. I was holding 5 kg ones in each hand. Does holding some weight sort of force your spine in to alignment or something? Just wondering...
Anyway those mobility exercises seem to be working! I feel like I have the tightest glutes on the planet. Talk about being tight assed ha ha!!
Posted by sangita at 12:05am Jul 6, 2010 [permalink | flag as inappropriate]
Sangita-
Not a problem. Keep me updated on your progress!
Posted by Nia Shanks at 7:59am Jun 17, 2010 [permalink | flag as inappropriate]
Hi Nia thanks a lot. :) Today is squat day at gym so I will do the goblet squat(high). I'll gradually progress to the low one. Will definately keep you posted -thanks again.
Posted by sangita at 5:10am Jun 17, 2010 [permalink | flag as inappropriate]
Sangita-
Yes, you will get better with practice. I suggest you start with the progressions that I demonstrate in the post above. Make sure you focus on keeping your chest out throughout the entire movement, and keep your torso "tall". Mobility exercises and stretching tight muscle groups (hip flexors especially) will help you reach proper depth without rounding. Give the goblet squats a try and let me know how it goes.
PWest-
Glad you like them! ; )
Posted by Nia Shanks at 6:36am Jun 16, 2010 [permalink | flag as inappropriate]
Thanks Nia --- the videos are great. I need to work on my squats!!
Posted by PWest at 6:17am Jun 16, 2010 [permalink | flag as inappropriate]
Hi Nia! This comes just at a time when I am struggling with my squat. I have been working out regularly only for the last few months or so - used to do only cardio like hill climbing, swimming and brisk walking. I have discovered the wonders of the iron at the grand old age of 40!
I am not good at the squat. I mean my back rounds. I can go down to just about parallel. I was trying them today in front of the mirror (body weight ones)- there is such a differance in the position of my back when I do them holding on to the door and when I do them without holding on.
You squat so deep and effortlessly. Will mobility exercises help me? Will I get better with practice?
Posted by sangita at 2:37am Jun 16, 2010 [permalink | flag as inappropriate]
Niel-
What beer have you drank that has a skull and cross-bones? ; ) Thanks again!
Jon-
I expected a comment from you. : )
I used to squat with a slightly wider stance, but this just feels more natural. I may give it a try once more and see what happens.
Yes, I got lazy and didn't push my knees out hard enough.
Hey, I like wearing the belt for anything 5 reps and below. ; )
Posted by Nia Shanks at 11:36am Jun 15, 2010 [permalink | flag as inappropriate]
Nia,
Some tips from your video
1). Get your stance out more, and point toes out slightly
2). Watch the valgus and knee angle. Exagerate the knees out both for the eccentric and concentric position (this especially)
3). You don't need a damn belt for 155 x4 :) You are much better and stronger than that.
Just trying to help ya know, :)
Jon
Posted by Jonathan Mike - PhD Student (Exercise Phys/Strength Coach)- Univ at 9:47am Jun 15, 2010 [permalink | flag as inappropriate]
Posted by Jonathan Mike - PhD Student (Exercise Phys/Strength Coach)- Univ at 9:40am Jun 15, 2010 [permalink | flag as inappropriate]
Awesome progressions Nia.
And in the last video, I thought that was a beer bottle behind you, haha.
Posted by Niel at 8:47am Jun 15, 2010 [permalink | flag as inappropriate]