After hollowing out my body, I became a new me

It is not without reason that squats are praised as the most valuable fitness exercise. I believe you know a lot about the benefits of squats, so I will not elaborate on them here. Today we are going to learn about other barbell squat exercises that are worth practicing, in addition to the back barbell squats that you are familiar with.

Why learn multiple varieties of barbell squats?

1. The body has adaptability - if you always practice only one type of barbell squat, your body will get used to it and it will not be able to achieve the stimulating effect.

2. Different parts of the body are stimulated - each movement will improve the flexibility of different parts of the body.

3. Increase interest - If you always practice the same thing, you will definitely feel bored after a long time.

Back barbell squat

This is one of the most classic squat movements. Although it exercises the entire lower body, this movement emphasizes the posterior muscles (erect muscles, gluteus maximus, and hamstrings).

Next, let’s take a look at the training advantages that the following 7 variations have that the behind-the-back barbell squat does not have.

1. Front-of-neck barbell squat

Advantages: Balanced strength in the legs, core and upper back, no cheating.

2. Overhead Barbell Squat

Strengths: Balance, muscle control, flexibility

3. Barbell chest squat

Benefits: Trunk and core strength, reduces spinal compression.

4. Anderson Barbell Squat

Invented by Olympic athlete Paul Anderson, the barbell squat is performed by placing a barbell on a rack, standing up, squatting down, and placing it back on the rack.

Advantages: Reduces the rebound force caused by squatting.

5. Bulgarian Barbell Squat

Advantages: training balance, enhancing muscle growth, solving imbalanced strength

6. Hack Barbell Squat

Benefits: Quadriceps strength, reduces stress on the spine

Tips for doing barbell squats:

According to my personal experience, when you first start practicing variations, you will spend a lot of time adjusting your posture, so you will practice with an empty bar at the beginning. In addition, the sense of balance will be affected due to lack of flexibility, so you can place a small bar weighing 1.25 kg under each heel to assist. When you get used to the movement, you can remove the bar. Because barbell squats not only train muscle strength, but also flexibility and balance, barbell squats will become easier the more you do them.