The barbell side squat allows you to move from side to side under a loaded barbell. This places a great deal of strain on your knees, limits the weight you can use and limits your range of motion. Many superior exercises exist, and replacing the side squat with some or all of them will increase your strength with less risk of injury. Conventional exercises such as the squat and front squat work the same muscles through a greater range of motion with less risk of injury. Consult a healthcare practitioner before beginning any strength-training program.
Squat
Step 1
Set a bar in the squat rack at mid-chest level. Step forward under the bar, and place the barbell on your upper back, below the level of the top of your shoulders. Grip the bar with an overhand grip on either side of your shoulders.
Step 2
Straighten your legs to lift the bar out of the rack. Take a half-step back with your left foot. Take a half-step back with your right foot. Ensure that your feet are shoulder-width apart and your toes turn out slightly.
Step 3
Tighten your back and abdominals. Push your hips back and knees out as you squat straight down. Go as low as you can without leaning forward or rounding your back.
Step 4
Push your head and shoulders back against the bar. As your legs straighten on the way up, push your knees out to avoid them drifting in. Stand up until you are completely erect.
Front Squat
Step 1
Set a bar in the rack at mid-chest level. Bend your knees and step forward slightly so the bar is resting on the front of your shoulders. Place your hands outside your shoulders, under the bar; your palms must face up.
Step 2
Elevate your elbow to lift your shoulders, which lifts the bar out of the rack. Straighten your legs completely to ensure that you do not catch one of the hooks holding the bar as you back up. Take a small step back with each foot.
Step 3
Maintain a shoulder-width stance. Turn your toes out slightly. Squat straight down. In the front squat, your knees will move forward over your toes.
Step 4
Push your elbows up as you straighten up. This keeps you from losing the bar forward. Do not stop until you are standing erect.
Tips and Warnings
- Never round or lean forward when squatting. Your set and repetition ranges will depend on your goal. If you are new to squatting, perform no more than five repetitions of either the squat or front squat per set. This allows you to keep your technique sharp without fatigue making you sloppy -- this only increases your risk of injury.
- Never lift without a spotter.
Things You'll Need
- Barbell
- Squat rack
References
- "The Westside Barbell Book of Methods"; Louie Simmons; 2008
- "Strength Training Anatomy"; Frederic Delavier; 2010
