Barbell Squat (exercise)

starting position of front squat, using california or cross-armed grip.



zercher squat



the hack squat pictured page 70 of george hackenschmidt s book way live (1908)



back squat – bar held on of body @ base of neck or lower across upper back. in powerlifting barbell held in lower position in order create lever advantage, while in weightlifting held in higher position produces posture closer of clean , jerk. these variations called low bar (or powerlifting squat) , high bar (or olympic squat), respectively.

sumo squat - barbell rested on shoulders in usual squat position. legs should wider shoulder width apart , feet should pointed outwards. when squatting, should feel stretch on adductor longues , adductor magnus muscles found on inner thigh.
box squat – @ bottom of motion squatter sit down on bench or other type of support rise again. box squat commonly utilized power lifters train squat. pausing on box creates additional stimulus in hips , glutes. people believe form of isometric training allows greater gains in squat compared traditional olympic style squat, while others contend increased spinal loading creates more opportunity injury.


front squat – weight (usually barbell) held in front of body across clavicles , deltoids in either clean grip, used in weightlifting, or arms crossed , hands placed on top of barbell.
hack squat – barbell held in hands behind legs; exercise first known hacke (heel) in germany. according european strength sports expert , germanist emmanuel legeard name derived original form of exercise heels joined. hack squat squat performed way prussian soldiers used click heels ( hacken zusammen ). hack squat popularized in english-speaking countries 1900s wrestler george hackenschmidt. called rear deadlift .
overhead squat – barbell held overhead in wide-arm snatch grip; however, possible use closer grip if balance allows.
zercher squat – barbell held in crooks of arms, on inside of elbow. 1 method of performing deadlift barbell, hold against thighs, squat lower portion of squat, , hold bar on thighs position crook of arm under bar , stand up. sequence reversed once desired number of repetitions has been performed. named after ed zercher, 1930s strongman.




^ george hackenschmidt, way live in health , physical fitness, york, 1908, p.70
^ emmanuel, legeard (2008). les fondamentaux. paris. p. 142.