“Match Made in a Box”
The Complete Guide to Barbell Squats
Are You Using the Right Squat for Your Goals?
Are you using the right squat for your strength goals? Let’s compare and contrast the primary barbell versions of the squat: the low-bar squat, the high-bar squat, the front squat, and the overhead squat.
The Low-Bar Back Squat
The low-bar squat, performed with a moderate stance and below-parallel depth, yields the largest systemic stress and thus the greatest general strength increases. It’s the default squat of choice for general strength training.
Although the squat is often considered a quads exercise by bodybuilders or a knee-dominant movement pattern by “functional training” experts, the low-bar squat version of the exercise is really best thought of as a total body movement with focus on the hips. Some lifters don’t think the low-bar squat works the quads, though. We can easily dismiss this by pointing out that if you flex your knee on the way down and then extend it against the load on the way up, your quads are the only muscles that significantly contribute to this knee extension. Continue reading here.
Front Squat 10-10-10 (E3MOM)
1st Set at 60% 1RM
2nd Set 65%
3rd Set 70%
AMRAP in 10 min of:
200 Double Unders
30 Power Cleans (225/155)
Max Calorie Row