Squatting variations for mammoth lower body growth.

Last issue I presented a rundown of the dead lift variations designed to add slabs of muscle to your lower back, hamstrings and traps. This month we’ll target the squatting variations, those that when used correctly, will add pounds of lower body muscle, destined to fill out those pants.

For the taller individuals out there, the dead lift can often be a more effective mass-building tool than the squat, however that’s not to say that the squat is merely a movement for the shorter body builder. When explored, the variations of the great squat can prove excellent additions to the leg-building arsenal of the taller bodybuilder.

Barbell Back-squat: Before we move onto the variations, let’s start with the original. The barbell back squat is generally regarded as the number one lower body exercise. For those who can squat down to at least parallel, maintain a reasonably flat back with a tight lumbar arch, the back squat is for you. I prefer to vary my repetition range when squatting. I spent much of my early twenties training within the 4-6 rep range, up to a point where I performed a single rep with almost 500lbs. However for best results cycle your repetition ranges. For 6 weeks use low reps (4-8) then for the next 6 weeks use higher rep work (10-20 reps).

Barbell Front squat: This is currently my favourite quad movement. Being around 6 feet tall, I have built up to a pretty decent weight on back squats. However, constant sessions of heavy back squats often leave me feeling very tender around the hip and mid-back area. This is where front squats come in. With the barbell locked in across my delts, my elbows high in front of my face, I can really “sit back” into the squat. This helps maintain a flat back and good posture. The day after a front squat session, I never feel sore in the hip, or mid-back, all the stress is in the quad muscles. Again, I rotate between heavy (4-6) and light (10-12) cycles. Beware, front squatting takes many, many hours of practise before you nail your form. I was stuck at under 100kg for months, until something about my form finally clicked and I ended up maxing out at 140kg for 4 reps.

Barbell hack squat: An old-timers movement, this really leaves you feeling wiped out. Simply set a barbell up on the floor, stand in front of the bar, squat down with your hands behind you and pick the bar up, all the time maintaining a flat back, heels flat and head up. After you’ve picked the bar up, each rep need only be taken as far down as you hit parallel or just below.

Hack squat (hack slide): A good alternative, I like to use the hack squat as my second movement when training quads. Like most squatting movements, I find if I go too low (thus incorporating the glutes and hip flexors), I lose some of the benefits, particularly when seeking to increase leg mass. I squat down to parallel (or just below), dig my heels firmly into the foot platform and squat back up. Never commit the cardinal sin of allowing your back and backside to slip of the back support and your heels to lift off, thus ending up pushing with your toes. If this happens, the weight is too heavy.

Dumbell squats: I perform this exercise with a small 2kg disc under each heel. With the dumbells in each hand at your side (as if you were about to perform dumbbell shrugs), just squat down in the traditional manner, keeping the dumbells close to your body at all times. Don’t allow your shoulders to round forward and the dumbells to come in front of the body. Make sure to remain upright and push with the legs.

Overhead barbell squat: If you think you are really strong, one of the gym tough guys, give this diamond a try. I first tried this when I was being put through my paces by an exercise physiologist and couldn’t get past 45 degrees. With the barbell overhead (as if you have just locked out on a overhead press), squat down, trying your very best to keep your eyes looking dead ahead and your feet flat. If you can get to parallel with any real weight on the bar, you’re my hero.

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