Strength Exercise Techniques

Now we’re getting somewhere!

General Strength Exercises

Back SquatFront SquatDeadliftBench PressBarbell RowShoulder Press

Back Squat

The Barbell Back Squat has been referred to as “the king of lifts”.

It should be found in some form or another in almost any resistance training program for a given sport

Back Squat

Muscles involved:◦Quadriceps◦Glutes◦Hamstrings◦Above are the main 3 according to NSCA, but

also heavily involved are spinal erectors and core musculature

◦The deeper the squat, the more emphasis on the glute muscles and hamstrings. Shallow squats are mostly working “anti-gravity” muscles…quads and lower back.

Back Squat Types

Many variations of squatting are out there. The main three are:◦Olympic Squat

Narrow stance, bar high on cervical vertebrae, rock bottom depth (or at least close)

◦Powerlifting Squat Wide stance, bar low on cervical vertebrae, and depth

to just parallel◦“Athletic Squat”

Shoulder width or slightly wider stance, bar medium on cervical vertebrae, parallel or slightly below parallel depth

The Olympic Squat

Called “olympic” because of olympic weightlifters, also common in bodybuilding

This type of squatting will place a little greater stress on the quads and knees than the other two types of squatting, which is why it is not used all that often when training athletes

As a note, olympic weightlifters get into this position 1000’s of time a year with low injury rates

The Powerlifting Squat

Powerlifting style squatting is based on the need to move maximal amounts of weight, and is not concerned with the muscle groups activated

Greater low back activation because of greater forward lean. Supposedly greater hip activation, but this is disputed

The Athletic Squat

The athletic squat is basically somewhere in the middle of the olympic squat and powerlifting squat regarding bar placement, stance, and torso action during the lift

Athletic Squat Form

Stance from: shoulder width to feet about 24” maximum

Grip bar wider than shoulder width with elbows pointing down and scapula retracted and elevated (not too wide!)

Toes are pointed slightly outward (up to 30 degrees) to prevent the knees from coming together and to keep the focus on leg strength

Knees point the same direction as toes during descent and ascent

Athletic Squat Form

A breath is taken before descent (exhale on the way down and up)

The lift is initiated by flexing and pushing back the hips

The athlete lowers themselves until they reach a position where the thighs are parallel or slightly below parallel with the ground

The chest should be elevated (big chest!)and torso kept tight during the movement

The torso leans forward as the hips go back, this will not come naturally to many beginners

Athletic Squat Form

In the concentric phase the bar is lifted the same path as the eccentric phase.

The weight should be felt on the back 2/3 of the foot during the lift (heels).

The squat is considered complete when the knees are almost completely, but not quite extended (NSCA specific point)

Although the above is true from a safety standpoint, if maximal acceleration is being applied to the bar, the knees will always completely extend

Common Squat Faults

Knees coming together◦ Caused by weak legs (and stronger hips)◦ This should ESPECIALLY be avoided in female athletes

because of the Q-angle and tendency for knees to come together in dynamic movement

Not enough depth◦ Usually comes from not knowing how to “sit back”. The

movement is a backward squat, not a forward knee bend. Can also be due to lack of flexibility in ankles.

Rounded back◦ If the athlete holds the bar too wide, or doesn’t keep a “big

chest”, or doesn’t keep their focus straight ahead or slightly up, this can happen

Common Squat Variations

Front Squat

Split Squats

1 and ¼ squats or 3 step squats

Box Squats

Partial Squats

The Front Squat

The front squat is another method of squatting, and is the most common variant. It works the quadriceps muscle group on the front of the legs a little more than the backsquat does

Front Squat

The front squat begins in a similar position to the backsquat except that the bar is supported across the clavicles and anterior deltoids

Front Squat Technique

There are actually 3 ways to hold the bar in the front squat

The first is the clean grip

Front Squat Technique

The second type of grip in the front squat is the cross-grip technique

This technique is helpful for less flexible folks

Front Squat Technique

If the previous two grips do not work, wrist wraps can be used in order to secure the bar

Front Squat Technique

The squatting principles from the backsquat are similar to the front squat except that the torso does not come forward as much, it stays more upright

1 and ¼ Squat

This squat is designed to emphasize the lower portion of the squat, as well as the glute muscles. This type of squat will also have a higher time under tension (TUT) because the movement takes longer to complete

Box Squat

The Box Squat is used to build what is considered “starting” strength, and is popular in powerlifting.

In this type of lift, an athlete will squat down to a box, sit back on it, and then drive off as hard as possible. This requires many muscle fibers to be turned on without “preloading” and stresses the concentric portion of the lift.

Split Squats and Single Leg Variants

Unilateral (single side) strength is important when it comes to many sporting events

Although SL strength is important, SL squats will have a supporting role (as opposed to the primary exercise)in many training programs, mostly because of two reasons◦ Single leg squats require a balance element, which can

make it difficult to achieve maximal muscle tension◦ Most athletes have a “bilateral strength deficit”. This means

that the strength of the two separately single legs added together can be more than the total effort the two legs can produce working together

◦ Single leg work will play a greater role in programs that are shooting for special and specific strength development

Split Squats

Barbell Split Squat

The barbell split squat is the samemotion as the Bulgarian split squat, but…the back leg is not elevated. This positioning will cause less of a “stretch” in the hip flexors and extensors. It is another nice variation for single leg strength, butprobably a little less common thanthe Bulgarian version.

Split Squats

Bulgarian Split Squat

The Bulgarian split squat can be performed with either a barbell ordumbbells. It specifically targets the glute and hamstring musclesand is a great accessory exercise for speed development.

Split Squats

Pistol Squats

Pistols are a great way of developing leg strength with or withoutthe use of external weights.

Partial Squats

Partial Squats

Doing any squat short of parallel will guarantee backlash from “strength experts”.

Typically, semi-squats will come closer to the joint angles found in most sports, and can thus, overload that specific joint angle.

They can and should be used, but probably shouldn’t be used exclusively (see page 123 of the text). They place higher force on the lumbar spine.

Partial squats are useful “in season”, due to the fact that they are a little less draining than full squats.