The traditional barbell squat is a fantastic exercise, but many find the sensation of a barbell on the upper back uncomfortable. Even with padding on the bar, loading the top of the spine with weight certainly adds pressure to the vertebrae.
This week, I'll provide some great alternatives to the barbell squat, including a specific variation that's really exciting.
If you're relatively new to resistance training, body-weight squats are a great place to start. When done correctly, this squat can provide a tremendous stimulus for lower body strengthening and muscle development. The real key is to move very slowly through the range of motion. The lower body muscles are used to supporting your weight during daily activities, so performing a quick set of squats without resistance could be relatively easy, depending on your fitness level.
When you want to make this exercise more challenging, try counting to five on the eccentric, or lowering phase. Then pop right back up to the starting position. Adding this extra time under contraction will kick this body-weight exercise up a notch.
For those with more exercise experience, it will be necessary to add resistance to the body-weight squat. A dumbbell squat is a nice option because you have the added resistance, but without putting more pressure on the spine. Plus, holding the dumbbells to each side of your body will help with balance and coordination.
So the dumbbell squat is a great way to transition from the body-weight squat into a more challenging exercise.
If you're interested in pushing yourself to the next level with squats, you'll want to use some type of equipment -- possibly a BOSU (Both Sides Utilized) ball, a balance board or a TRX strap. These devices can be extremely useful in adding challenge without overloading the spine.
My favorite is the TRX unit, simply because of the incredible versatility in training options it provides -- even allowing you to vary your motion during the middle of a set.
This week's exercise is designed for the TRX -- an assembly involving a long strap of sturdy webbing with handles on each end and an anchor attachment in the middle with carabiners. Tension locks allow you to adjust the length of each end of the strap.
The TRX Frog Squat is the sort of exercise a user new to TRX training can tinker with while figuring out how to use the unit. First you anchor the middle of the TRX to a sturdy, immovable point above your head. Then adjust the strap so the ends are of equal length.
1. Facing away from the anchor point, grasp the TRX handles, one in each hand.
2. Lean forward so you're at least at a 45-degree angle and facing the floor.
3. Bend your elbows and brace the TRX straps in your hands right near your underarms. This is your starting position.
4. Bend your knees and hips to perform a squat. Let your heels come off the floor.
5. Tuck down and back as far as you're comfortable, then press back up.
6. Really work on bracing your abdominals as you perform two sets of 12.
The key with this exercise is to adjust your body lean to match the amount of core resistance you are comfortable with. The squat portion of the exercise won't change much, even with excessive body lean. However, the pressure on the abdominals and other core muscle groups will be dramatically increased the closer you lean toward the floor.
Just use a trial and error approach to determine where you're the most comfortable. I chose 45 degrees as a starting point, but adjust your angle up if needed to build confidence.
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle on 07/21/2014