I back squat and front squat, once a week. The thing is, I want to cycle the exercises in my program every four weeks, but I’m not sure what variations I should use for either the back squats or the front squats. I know Zercher squats are a good variation of front squats, but is that all?
Any suggestions?
Depending on your training facility (or what your willing to spend) you have unlimited options. You really don’t need completly different movements, just think about variations:
box squats
chains
bands
various bars (safety squat bar/ chambered bar)
various stances (close, bar high/wider, powerlifting style)
cycle intensities (meaning work up to a 1 rep max, 3 rep max, 5x5, high rep, etc…)
Also as you mentioned Zerchers, hack squats (w/ barbell), overhead squats…
and don’t forget some uilateral work like step-ups, bulgarian split squats, and lunges.
That’s just off the top of my head. Check out some squating articles by Dave Tate and Mike Robertson. Also, check out this article from Elite FTS, it lists 344 squat variations:
So pick a few and work with them, then cycle and alternate as needed.
Good Luck.
I don’t know if anyone has ever tried these, But I love them and have had fun with them.
Start out with a squat position (standing - medium oly stance not wide or narrow).
Take one step forward (not as wide as a lunge, a regular step forward)
Squat down. The back food will rise off the heel onto the toes. The front one will feel like a regular squat.
Switch feet every rep. If you’ve never done squats on your toes before. Do them without weight first to get used to it.
I tried this lol when I got really bored with a 3x3 program once.
High bar, close stace.
High bar, wide stance.
Low bar, close stance.
Low bar, wide stance.
Go ass to grass, go to parrallel.
Overhead squats.
Front squats close and wide stances.
Good morning squats.
Squats starting from the bottom position in a powerrack.
Bottom half squats (go down full way, up half way)
That’s just some simple variaations you can use with just a barbell off the top of my head.
what do u mean by “high” and “low” bar: positioning on the upper trapezius area vs. the rhomboids?
High = olympic, as in on top of the shoulders. http://davedraper.com/site%20images/photo4.jpg
Low = powerlifting, as in sitting on the shelf just about mid way down your trap. http://www.elitefts.com/images/pictures/rob-box-squat.jpg
See how much lower the bar is in the second pic?