Alright /fit/, I'm sure you all know the most popular variations of the squat. The three most common being the front squat, the high bar squat, and the low bar squat.
But now, I would like to introduce you to...
The LOWER bar squat.
Yes, the lower bar squat. Note the chambered rack position and lower placement on the back.
Allow me to show you an angled view as a better demonstration. The new squat position shows a clear benefit in back position, having a more upright torso. The hips and much more open compared to their variants, providing a greater stretch reflex coming out of the hole.
And now a view from the back.
Note the position of the bar against the back. The lower position has an added benefit of increasing the amount of pressure on the spine. As any experienced lifter can attest to, the increased pressure in conjunction with the valsalva maneuver will produce a greater amount of intraabdominal pressure and therefore greater stability.
Yes, the lower bar squat. Clearly a tool of champions, efficient in it's design from the chambered position of the bar to the freedom of an open groin while squatting.
As the picture demonstrates, the foot position necessary for a full ROM lower bar squat is wider than the average squat. The angle in which the feet must be spread from neutral is at minimum 45 degrees.
Yes, it being at the crease makes it substantially easier (minimum distance from the pivot so minimum force required from the bicep). But this is not the same as a zercher squat, when your arms are angled behind you, the bar rests far more on the forearm compared with a zercher squat. I would guess biceps would have to hold a lot of the load.
Obviously I don't claim to have tried this, but it seems like very little of the weight would directly rest on the spine, and most would be translated to the torso through the arms.
Hack squat is pretty pointless, never seen it used in real life
Zercher squats are for strongman training to get used to holding heavy weight in your arms like that because a lot of events have that kind of hold. Seen it used quite a lot but i prefer to get used to the weight by practicing the event and do squats properly. Guess it's just personal choice, no need to use them if you're not thinking of competing though
The bench row
Load weight onto one side of the bar and bench it, one half of your body will be working the chest to push the weight up and the other side will be working the back to pull the bar down to stop it from tipping over. Swap the weights over and repeat for the other side, the perfect lift for ultra supersetting and tricking your muscles into adapting and growing.
Simply approach a squat rack with a bar racked just above hip height. Turn around and place both arms behind the bar. Chamber the bar by holding it between your elbows and back. Stand up and step forward to unrack. After that, simply find your foot position and squat.
yesterday an anon had this idea. have a friend on your shoulders squatting. then squat his weight and the barbells weight. i like that idea better than this LOWER bar squat
>deadlift between legs with one arm on either side of body
Comments like this show how little you know about lifting weights.
Did you know people used to lift weights before there were squat stands?
Or even protective cages in which to exercise in (squat racks).
Did you know there was a time when guys didn't bench press at all?
You can kek all you want but the guys doing one-handed DLs and "weird" shit are probably lifting more with their one hand than you can with two.
My homie did lower bar squats once.