10 Brutal Barbell Squat Variations By Bodybuilding Coach Brian Schmitt

Squats are a wonderful workout for the legs, but when coupled with weights, this exercise benefits the whole body. Weighted squats not only work on your knee strength and hip mobility, but also bolster your back muscles, burn fat and build core power. Among the heaviest equipment used for this exercise are barbells. Carrying one on your shoulders while bending and straightening your knees can be challenging, but totally worth the effort. The movement converts excess calories in your body into muscle mass and makes way for a well-defined physique.

Barbell squats are, as a result, a popular choice among gym-goers. What a lot of them don’t know, however, is that there are many ways of doing them. Brian Schmitt is an American bodybuilding coach and fitness YouTuber whose channel features a wide range of workout videos. One of them has him sharing ten variations of the standard barbell squat. You can spice up your lower body workout by incorporating them in your routine.

AskMen India gives you 10 variations demonstrated by Brian Schmitt:

Zercher squats

The zercher squat may be super uncomfortable if you’re a beginner, but brings many benefits to the body if you keep at it. Not only does it strengthen your knee joints and stretch your thigh muscles, but also increases upper back gains, includes isometric activation of the biceps and boosts core power and endurance. Zercher squats also help to improve your front squat form.

Follow these steps:

• Stand with your feet shoulder width apart.
• Lift the barbell off the floor.
• Rest the barbell in the crooks of your elbows.
• Bend your knees at 90 degrees.
• Straighten your knees and return to the starting position.
• Repeat in a slow and seamless motion.

Overhead squats

Although the movement involved in this exercise is similar to that of a standard back squat, keeping the bar directly overhead leads to better core activation. It also corrects imbalances in your lower back, hips and glutes. Brain suggests starting out light with this variation and gradually increasing the weight as your strength improves.

Follow these steps:

• Stand with your feet shoulder width apart.
• Hold a barbell in your hands.
• Position your palms slightly more than shoulder width apart.
• Raise the barbell straight above your head.
• Bend your knees at 90 degrees.
• Straighten your knees and return to the starting position.
• Repeat in a slow and seamless motion.

Barbell split squats

Barbell split squats predominantly focus on hip mobility and core stability. However, you must maintain a wide stance so that your legs can form a 90 degree angle. Keep your glutes, hams and quads engaged for the exercise to be effective for the lower body. This variation allows you to strengthen and eliminate imbalances in one leg at a time.

Follow these steps:

• Stand with one foot in front of the other at shoulder width distance.
• Place a barbell on your shoulders.
• Keep your back straight.
• Bend your knees at 90 degrees.
• Straighten your knees and return to the starting position.
• Repeat in a slow and seamless motion.
• Switch legs and start over.

Barbell hack squats

The barbell hack squat is a personal favourite of Brian. It predominantly stretches and strengthens the quadriceps, which is why it’s necessary to keep them engaged throughout the exercise. Since the barbell has to be held behind you, it is all the more important to maintain an upright posture during each repetition.

Follow these steps:

• Stand with your feet shoulder width apart.
• Keep a barbell directly behind your calves.
• Squat down and pick up the barbell from behind you.
• Hold the barbell at arm's length.
• Bend your knees at 90 degrees.
• Straighten your knees and return to the starting position.
• Repeat in a slow and seamless motion.

Sumo squats

The sumo squat is similar to a standard back squat, except that it requires you to place your feet more than shoulder width apart and turn your toes outwards. Make sure you maintain a tight core and straight spine throughout. Lower your hips while keeping your knees in line with your toes. This variation specifically targets your glutes and inner thighs.

Follow these steps:

• Stand with your feet more than shoulder width apart.
• Keep your feet slightly turned out.
• Hold a barbell on your shoulders.
• Straighten your back.
• Bend your knees at 90 degrees.
• Straighten your knees and return to the starting position.
• Repeat in a slow and seamless motion.

Pin squats

Pin squats primarily focus on the concentric movement of the squat. Unlike other variations, they begin from the bottom and require you to plant the barbell on the safety pins of the squat rack after each repetition. You have to start and end in a dead stop position, as this improves your range of motion and allows you to experiment with heavier weights.

Follow these steps:

• Sit down in a squatting position.
• Hold the barbell off the safety pins of the squat rack behind you.
• Keep your back straight and shoulders relaxed.
• Straighten your knees to lift the barbell up.
• Bend down and put the barbell back in its place.
• Repeat in a slow and seamless motion.

Barbell box squat

An underrated variation, barbell box squats involve squatting down to sit on the elevated surface positioned behind you. You can adjust the level of this surface depending on how much improvement you want to see in your range of motion. Make sure you keep your core muscles engaged at all times. The dead stop position promotes explosive reps.

Follow these steps:

• Stand in front of an elevated surface with your feet shoulder width apart.
• Place a barbell on your shoulders.
• Keep your back straight.
• Bend your knees and sit on the elevated surface.
• Straighten your knees and stand back up.
• Repeat in a slow and seamless motion.

Front squats

Front squats may be challenging for people with mobility issues in their wrists and triceps, but the grip is considered to be safe and secure. It’s important to keep your elbows as high as possible so as to stop the barbell from falling forward. The upright posture of this variation places great emphasis on the quadriceps and takes the pressure off your back and knees.

Follow these steps:

• Stand with your feet shoulder width apart.
• Keep your back straight and shoulders relaxed.
• Place a barbell on your anterior deltoids.
• Hold your elbows as high as possible.
• Bend your knees at 90 degrees.
• Straighten your knees and return to the starting position.
• Repeat in a slow and seamless motion.

Landmine squats

The landmine squat is a great alternative to a standard weighted squat for anyone who’s low on strength or recovering from an injury. Instead of bearing the burden of the entire barbell, it involves holding one end in your hands while the other end remains fixated on the floor. Try and touch your elbows to your knees in each rep to improve your range of motion.

Follow these steps:

• Stand with your feet shoulder width apart.
• Hold the upper end of a diagonally-positioned barbell at chest level.
• Keep your back straight and shoulders relaxed.
• Bend your knees at 90 degrees.
• Straighten your knees and return to the starting position.
• Repeat in a slow and seamless motion.

Goblet squat

This is another squat variation for people who are low on strength or suffering from an injury. Instead of lifting a barbell, it involves holding a kettlebell in your hands and bending as much as you can, so as to work on your squat depth. The movement improves the strength and stability of your knees and effectively stretches your inner thigh muscles.

Follow these steps:

• Stand with your feet shoulder width apart.
• Hold a kettlebell in your hands.
• Keep your back straight and shoulders relaxed.
• Bend your knees at 90 degrees.
• Straighten your knees and return to the starting position.
• Repeat in a slow and seamless motion.

Spice up your squat workout with these weighted variations from Brian Schmitt’s routine!

Cover artwork by Dhaval Punatar/AskMen India

You Might Also Dig: