Don’t let your legs languish anymore. Instead, return to the glorious days of old with these low-tech, free-weight squats that define hardcore leg training.
If you’re tired of doing traditional squats and are looking for a way to increase your power and poundage, drop your leg routine in favor of this workout, comprised of old-time strength moves, for three weeks.
When you go back to your regular routine, you’ll find that your overall power on the squat has gone through the roof.
1) Barbell Hack Squat
Perform four sets of 8—12 reps each, after two sets of light barbell squats as a warm-up.
Start: Using an overhand grip, grasp a barbell just behind your thighs with your arms outstretched, hands about shoulder-width apart.
Move: Keeping your feet flat on the ground, upper body fairly upright, chest up and shoulders pulled back, squat down until your thighs are about parallel to the floor. Reverse by forcefully extending your hips and knees, driving your heels firmly into the floor.
2) One-Arm Overhead Dumbbell Squat
Perform four sets of 8—12 reps each (two sets with each arm supporting the weight).
Start: Start with a lighter dumbbell until you master the technique. Clean and jerk the dumbbell overhead. Your arm should be fully straightened, extended overhead.
Move: With your feet slightly wider than shoulder-width apart, push your hips back and bend your knees to descend. Keep the dumbbell above your head, arm pointing straight up, your abs and lower back tight. Once your thighs are about parallel to the floor, drive back up by extending your knees and hips.
3) Barbell Sumo Squat
Perform four sets of 8—12 reps each.
Start: Place a barbell slightly lower than normal—rather than resting it atop your traps, lower it 2—3 inches so that it rests across the back of your rear delts. Spread your feet much wider than shoulder-width apart, and point them out slightly.
Move: Descend into a deep squat, leaning forward slightly more than you would in a normal squat. From the bottom, extend your hips and knees, driving your heels firmly into the floor.
Author: Muscle & Fitness