Squat (Bodyweight)

Squat (Bodyweight)

Squat
Fundamentals
Level: 4
Target Action: Dynamic
Max Effort
Kit: Body Weight
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Bodyweight Squats are often used as an entry level exercise but in this exercise hierarchy they are deemed a more complex exercise than any of the entry-level Front Loaded Squat derivatives owing to the lack of constraints on lumbar spine posture. In saying that there are uses for the bodyweight squat.

As coaches interested in developing movement competency for sports performance, we have an opportunity to view the Squat pattern under similar conditions to the majority of sports performance- unconstrained and free of additional external load.

Can your athlete Squat with competency without external load forcing them through a range of motion? Does the lumbar spine posture remain constant as the hips, knees and ankles flex and extend? If not, our direction is to return to the Corrective Phases of Squat training, constrain the lumbar spine and address range of motion and coordination deficiencies before progressing through the hierarchy.

Squat variations form a cornerstone of many strength programmes as a potent stimulus for neuromuscular adaptation. With such potency comes great necessity for technical perfection if we are to have the maximal positive effect on complex sports skills and cap the potential downsides from poor technique. The technical model for squatting in the SSOS is derived from our technical model for vertical plyometrics.
Exercises in the Fundamentals Theme build directly upon the skills learned previously. We progress to exercises that become the bedrock of effective strength training by challenging the athlete to maintain postural excellence while resisting against poor positions. With greater opportunity for intensification, postural control and strength development occur in parallel. In doing so, the movements that we are strengthening are not at odds with the dynamic and fluid sports skills that we seek to enhance.

PROGRESSION-REGRESSION LADDER

Goblet Squat DB
Goblet Squat DB
Squat
Corrective
Level: 1
Goblet Squat (BB)
Goblet Squat (BB)
Squat
Corrective
Level: 2
Front Squat (Double KB)
Front Squat (Double KB)
Squat
Corrective
Level: 3
Box Squat
Box Squat
Squat
Fundamentals
Level: 4
Back Squat (full)
Back Squat (full)
Squat
Fundamentals
Level: 5
Back Squat (chains)
Back Squat (chains)
Squat
Fundamentals
Level: 6
Front Box Squat
Front Box Squat
Squat
Challenge
Level: 7
Front Squat (full)
Front Squat (full)
Squat
Challenge
Level: 8
Front Squat (chains)
Front Squat (chains)
Squat
Challenge
Level: 9
Overhead Squat
Overhead Squat
Squat
Mastery
Level: 10
Overhead Squat (Narrow Grip)
Overhead Squat (Narrow Grip)
Squat
Mastery
Level: 11
Overhead Squat (Double KB)
Overhead Squat (Double KB)
Squat
Mastery
Level: 12