Not exact matches
There are many
squat variations which can be done with various types of resistance whether in the form of body weight, resistance bands, heavy dumbbells or barbells
loaded with an adequate
load.
Push, pull, hinge,
squat,
loaded carry, single leg
variations, rotations, brace.
Any lunge
variation including barbell, dumbbell, overhead, front
loaded / goblet, and Bulgarian
squats will work effectively.
Comparing
squat variations, Russell and Phillips (1989) reported that peak hip extensor moments were greater during the back
squat than in the front
squat, even when each
variation was performed to a standardized depth and with the same relative
load.
In the back
squat, greater relative
load, a narrow stance, and free weight
variations lead to higher calf muscle activity; type of footwear has no effect; and the effect of unstable surfaces is unclear.
Comparing the back
squat and the split
squat, DeForest et al. (2014) found no differences between exercise
variations (using the same adjusted absolute
loads).
Wretenberg et al. (1996) found that peak knee extensor moments were lower during powerlifting
squats than during Olympic weightlifting - style
squats, even though the powerlifting
squats involved the use of greater absolute
loads; Swinton et al. (2012) reported that peak knee extensor moments were greater in the box
squat variation than in either the traditional or powerlifting
squat variations, but there was no difference between traditional and powerlifting
squats.
During the back
squat, greater relative
load, a narrow stance and free weight
variations appear beneficial.
It does not include any study where an aspect of the
squat exercise was not explored in relation to another
squat variation or another exercise and therefore excludes studies exploring the post-activation potentiation effect, which frequently makes use of the
loaded barbell
squat exercise.
Choose a weight and exercise
variation you can do well for at least 15 reps. Swings, air
squats, goblet
squats, barbell front
squats (with a light
load) and sandbag zercher
squats are good options.
Today, I'm going to be teaching you a
variation of the WeckMethod 45
Squat using dumbbells for added
load.
Nothing against Kayla Itsines, you see a lot of people doing this
variation, however, I have outlined in the section of the handsfree Front
Squat grip, that your wrist and arms will just not be strong enough to support the
load you can Front
Squat.
The standard back
squat was performed with 85 % of 1RM and both split
squat variations were performed with 50 % of this
load, which is not an equivalent relative
load (both split
squat variations used a lighter relative
load).
They reported no difference in erector spinae muscle activity between the two
squat variations despite a greater absolute
load being lifted during the back
squat.
Comparing barbell
squat variations, Aspe et al. (2014) explored the erector spinae during back
squats and overhead
squats with
loads equal to 60, 75 and 90 % of 3RM.
Many traditional coaches reject the idea of using very heavy sled towing in favour of heavy
squats or deadlift
variations, on the basis that performing a
loaded version of the sprint moment might produce negative effects on sprinting technique (see Lockie et al. 2003 for references).