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.
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
- Build muscle
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?