Alternate Back Squat Variations

Lately in the strength and conditioning world back squats have come under scrutiny because of the risks associated with them. Under heavy loads the lumber spine can be put under huge amounts of compressive force, especially at the bottom of the movement when beginning the concentric (or upward) motion. Also poor mechanics can elicit "power leaks" or simply wasted energy.

Such poor mechanics are leaning too far forward can put too much stress on the lower back...

...or even standing too upright, which puts undue stress on the knee and ankle joint.

There are alternative ways of back squatting that can provide great results:

1. Pause squatting is a technique where a squatter will pause for anywhere from 1-5 seconds at the bottom of the squat before standing up. This requires more energy to isometricly contract at the bottom, and then overcome the resistance to get out of "the hole", therefore the weight must be reduced. The loss of the stretch-shortening cycle, or the elastic component of the muscle, makes this extremely difficult.
   
2. Speed squatting is a technique in which a squatter will lower themselves down slowly and controlled then proceeds to explode out of the bottom, pushing into the bar as hard as they can without jumping. The weight is reduced to allow the movement to be fast.


3. Split squatting is basically a stationary lunge. The feet are split apart linearly, or one foot in front of your body and one in back, and a squatter will lower themselves until the front and back legs both have 90 degree angles at the knee joint. Being as the back foot is in a mechanically weak position and the front foot is doing more of the work, the weight is lowered.

All of these variations have reduced loads due to their demands, which will reduce the load on the back.