Q & A on Squats

Zach,
Question on squats. How often do you include squats in your workout?
What kind of squats do you use (zercher, front, breathing, etc.)? Thanks!

Jeff

ANSWER:

I personally do squats at least every other week. Usually I alternate deadlifts and squats, but, it's not an absolute rule. There are also times where I squat several weeks and months in a row.

As I "get older", if my back and knees feel beat up, I force myself to step away from the barbell for a week or even several weeks.

I use MANY different squat variations, all of which you'll see outlined through various articles at https://UndergroundStrengthCoach.com

The key is to find what works best for you. And, this will change as you change; this could be getting older, adjusting according to how your back, knees and hips feel, etc.

When my knees feel not so hot, I will use box squats and goblet squats with a slow eccentric. I also love front squats. Other times I take a break from all barbell squats / barbell training and go with kettlebells and sandbags / D Balls.

There are also times where I break all the rules and perform several different squats all in the same workout. I find wrestlers love this as well. I give them a guidelines such as 5 x 5 or 6 x 3 - 6 reps and tell them you need to do 3 different variations within those 5 or 6 sets.

They might choose back squat, zercher squat and d ball squat. Someone else might go back squat, front squat and then heels elevated KB goblet squats.

Box squats, olympic squats, sandbag squats, zercher squats and anything else I can shock my body with.

The ability to bend is crucial for men and athletes.

When I see an athlete who has spent too much time squatting half way down and too heavy, this bad habit ruins athleticism.

Young athletes must be able to bend.

I take these poorly coached athletes and pull them away from back squats. They go on a steady "diet" of deep Goblet Squats, bodyweight squats and all types of lunges.

From there, we progress to front squats which tend to promote a full range of motion and an athletic, upright posture.

Adult men need a strong trunk, so loading the spine is healthy when done properly. As we "get older", we must properly prepare the trunk for spinal loading with squats but even as I "get older", I am still back squatting.

See below, almost age 51, squatting at The Underground:

Compared to the video below, I believe the box squats below were filmed in 2007, maybe 2008. Almost 20 years apart, and I am still going strong and still LOVE training. 

In the video above, you can see me box squatting with chains and bands. This is an advanced variation and should not be implemented by beginners or intermediates. 

I definitely believe BIG time in squats.

They pack on muscle like no other exercise, speed up the metabolism and have an overall STRONG effect on the entire body, something I have never experienced or seen with any other exercise.

Unless you have a physical condition that forces you to avoid squats, I suggest hitting them regularly!

Live the Squat Life!

I'll see you in the Squat Rack!

Zach Even - Esh