My Top 3 Favorite Squat Variations

It’s become increasingly common to implement variations of the squat, bench press, and deadlift within training. Now revert back 20 years, and even now to an extent, conjugate reigned supreme and variation was a must. But around 2015 things started to shift towards hyper-specificity, and most people found low sustainability in that training style. Now we've seemed to find a happy medium between variation and specificity, in large part to an increased focus on prescribing variation with thoughtful intent and long term progression and sustainability. In my latest YouTube video, I start a 3 part series looking at my top 3 favorite variations in the squat, bench press, and deadlift, starting with squat in part 1. To set the framework for the series as a whole, I first breakdown the needs and benefits of variation, and cover the 7 primary reasons I implement any type of variation within a program. From there, I dive deep into my top 3 favorite squat variations. I look at the benefits they serve and why I like them so much. I show how to do them correctly to get their full benefit. I look at who these variations would benefit and under what scenarios I find these to be of most benefit. But also, I look at when not to program these variations and when they might not be the best fit. And then lastly for each one, I break down how and when I typically implement these within training.

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