4 SQUAT VARIATIONS to Build Power Out Of the Hole
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- Опубликовано: 9 июл 2024
- Help! I'm squatting and I can't get up!
elitefts coach and columnist Nic Bronkall dropped by the S5 Compound to show YOU four squat variations to make sure you're never caught at the bottom again!
Whether your goals are powerlifting, bodybuilding, strongman or general strength training, be sure to include these exercises to set new PRs!
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0:00 Intro
0:36 Overview
1:10 Technique Flaws
1:50 Front Squat
2:29 Pause Squat
3:10 Pin Squat
3:51 Zercher Squat
4:54 Outro
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#elitefts #powerlifting #bodybuilding #strongman #strengthtraining #frontsquat #pausesquat #pinsquat #zerchersquat 
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This should be the biggest channel on RUclips for lifting. A lot of great education videos. Also an awesome company. Has helped me a lot.
I appreciate that!
Great content, but as long as Dave can walk, sit, breathe and talk, PLEASE more training and programming videos with Dave, PLEASE! A Beginner Conjugate Series would be awesome. THANK YOU VERY MUCH
Thought this was Jason Blaha from the thumbnail and I apologize
😂
Nice! Thanks
Nice man great variations it's just what I needed!!👏👌😎
Glad we could help!
Exactly what I looked for last week❤
Perfect!
Holy!! Awesome. But how often should those movements be implemented in a week?
Most don't need power getting out of the hole, they need the power staying in the hole.
I would argue he addresses that well.
Lots of people have trouble getting into the hole.
I always fart in the hole. Wich exercise helps with that?
Thanks guys. Found an solution now. Solution is an big anal plug without any moisturiser so it’s “sticks in” better. I also feel my glutes contracting more efficiently than without a plug in my bum hole.
💯
When should I program these? On the same day as normal squats?
Without knowing anything about your training/injury history/experience/lifestyle a good rule of thumb is that you should focus on these a secondary lift after your main variation. The goal with this variation is that you are looking to challenge yourself in a weakened position. So you need to build up your strength and stability in that position. You are not looking to "max out" from that position especially if you are just starting to incorporate these in your training.
@@eliteftsofficial thanks !
I like Zercher squats: side note, I said Zercher squats not even knowing it was in the variations
Not sure if you guys have one or not, probably not, but if you did, basically all of these are better with a yoke bar.
If you are looking for one we know a guy...
www.elitefts.com/elitefts-ss-yoke-bar.html
Guys, commenting on videos and liking seriously helps the algorithm. I am going to spam all the videos with this comment to show my support.
I love sissy squats man! Massive pump
Thats why your squat sucks
@@worldsstrongestmatt7357 Matt Wenning is way stronger than you
The reason you are weak is that you are not strong enough yet to lift that weight, and it really is as simple as that.
Technique and form only plays a very small part, still important though, so I'm going to share how I am building my strength.
When the weight gets really heavy, 3 reps maximum, and don't go to failure, as in collapse.
Then I squat 100 kilo as many times as I can, rest about 30 seconds or so, then repeat.
I find this is working, and using this technique on all of my body parts.
You’re too weak to have an opinion that strong. You can’t say someone’s technique isn’t bad they’re just too weak when you havent ever touched heavy weights