Squat Variations

Penthesilea514

So I have been working out using a beginner lifting routine from PsuLemon's very informative post on different weight lifting programs (http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1). I chose "Aworkoutroutine" because it seemed like a simple way to start and learn basic moves with dumbbells.

In workout A, it lists squats, bench press, and rows. Now, the site specifically mentions doing rows however you like and mentions preference to using a barbell for bench press, but I don't see anything about the type of squat to perform. I have been doing goblet squats, but I know there are other variations (sumo, single leg, etc). So my question is this: which squat is a good version to start for beginners? And what are the differences between the different squat variations as far as muscles worked, difficulty level, etc.?

rybo

You could write volumes on squats & all their variations. And there are volumes written.
Stick with the basics. Regardless of what variant you choose for your weighted workout, one should always practice towards achieving a perfect bodyweight squat as well.
Goblet squats are great for beginners as they typically allow for a more upright posture. When you start doing barbell back squats, bar position comes into play, and how it combines with an individual's build and mobility at each joint. No matter what squat u are doing, brace your core, neutral spine, dont bring the chest too far forward, hips bend before knees, knees track in line with toes (and is OK if they go past them), work towards parallel, and beyond if you are comfortable and capable.
That's only a very brief summary

Penthesilea514

Okay well thanks for an abbreviated version then I wasn't sure if just a "squat" referenced a specific move that I was missing or not. I try to warm up with a couple sets of bodyweight squats before I do the weighted ones, not just to warm up but check my form (actually I thought your knees weren't supposed to go past your toes, thanks for the clarity). Goblet squats seem to work what I want to, for now. Is there was a version that would be better to get good at performing to work towards something like a barbell back squat as I get stronger? Or is goblet just fine to progress with?

stanmann571

If they're 6 or 8 inches out past your toes, then that might be a problem...

As long as they're tracking over the 3/4th toes you're good... and an inch or 2 past your toes is No Big Deal

You don't want them splaying way out or collapsing way in.

TheCalvinGaba

There are many variations of squat I have listed a few common ones goblet Squat, zercher squat, Barbell Back/Front squat, split squat, bulgarian split squat, pistol squat, overhead Squat machine squats etc. the list goes on and on and on.

Generally for complete beginners people are usually taught goblet squats as they are very easy to master and can target the legs well. What I see in most advanced lifters they us this as more of and accessory working to either increase volume to what they are already doing, or as a “flush” to get an even greater pump and get blood rushing to those leg muscles generally towards the end of the workout. But without going off on a tangent they are a good for beginners to build strength and once you are confident enough you can advance them to back/front squat and other variations. When most programs are built and they refer to squat they are usually referring to the back squat which is a good foundation builder for the legs and over all whole body strength as it recruits a lot of muscle groups to perform the movement.
The main target is the Quadriceps but it also uses the following muscles to assist the movement: gluteus maximus (butt muscles), adductor magnus (inner thigh muscles) Soleus (muscle running from the calf to be ankle)
You have hamstrings, gastrocnemius (calf muscles) stabilising the joints during moving part of the movement with the erector spinae (back muscles) helping maintaining posture, rectus abdominis (abs) & obliques also work to help maintain posture.

As you can see a lot of muscle groups are used to perform this movement hence why it’s a good foundation build. A lot of squat variant will use the muscles above and dependent on the variation it will either use more or less of the muscle group.
As a beginner you want to start with the basics like goblet squat but as you get stronger and more confident you want to advance into something like a back squat and as you keep improving you will eventually add all the other variations.

Remember you goal is to continually improve but you want to improve on a solid foundation.
There are a lot of technique videos on YouTube to follow and a lot of way to improve on those techniques. We have so much information on the net now and there are so many personalities you can choose from you’ll definitely find someone you like and that will also help in keeping you motivated to achieving your goals

Penthesilea514

stanmann571 wrote: »

If they're 6 or 8 inches out past your toes, then that might be a problem...

As long as they're tracking over the 3/4th toes you're good... and an inch or 2 past your toes is No Big Deal

You don't want them splaying way out or collapsing way in.

Yeah, they aren't wanting to go that far over, just a little bit. Thanks.

Penthesilea514

TheCalvinGaba wrote: »

As you can see a lot of muscle groups are used to perform this movement hence why it’s a good foundation build. A lot of squat variant will use the muscles above and dependent on the variation it will either use more or less of the muscle group.
As a beginner you want to start with the basics like goblet squat but as you get stronger and more confident you want to advance into something like a back squat and as you keep improving you will eventually add all the other variations.

Remember you goal is to continually improve but you want to improve on a solid foundation.
There are a lot of technique videos on YouTube to follow and a lot of way to improve on those techniques. We have so much information on the net now and there are so many personalities you can choose from you’ll definitely find someone you like and that will also help in keeping you motivated to achieving your goals

I see- the variations are just essentially adjustments to the level of involvement of the major muscles used in a squat. That is helpful for me, thanks.

I have watched some squatting videos on YouTube, some are good and some are not so good. Watching some of these videos actually helped push me to actually get in the gym and just do it, so I know what you mean by motivating.

stanmann571

Penthesilea514 wrote: »

TheCalvinGaba wrote: »

As you can see a lot of muscle groups are used to perform this movement hence why it’s a good foundation build. A lot of squat variant will use the muscles above and dependent on the variation it will either use more or less of the muscle group.
As a beginner you want to start with the basics like goblet squat but as you get stronger and more confident you want to advance into something like a back squat and as you keep improving you will eventually add all the other variations.

Remember you goal is to continually improve but you want to improve on a solid foundation.
There are a lot of technique videos on YouTube to follow and a lot of way to improve on those techniques. We have so much information on the net now and there are so many personalities you can choose from you’ll definitely find someone you like and that will also help in keeping you motivated to achieving your goals

I see- the variations are just essentially adjustments to the level of involvement of the major muscles used in a squat. That is helpful for me, thanks.

I have watched some squatting videos on YouTube, some are good and some are not so good. Watching some of these videos actually helped push me to actually get in the gym and just do it, so I know what you mean by motivating.

Some of those videos(even the professionally produced ones) are truly awful.

TheCalvinGaba

But you have millions of options to choose from, you just have to be a little insightful, look at the comments see what people are saying, ask friends, see common trends and if you are going to try something monitor how well it works for you, if you don't like it or it's painful for what ever reason there is always another option. Best way to learn and get experience is to start doing, keep what works for you and throw away what doesn't work for you no matter what anyone says.

Penthesilea514

Thanks for the feedback- I'll see how I progress and go from there. Appreciate it!