These 5 Exercises Will Blow Up Your Squat (Massive Gains!)
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- Опубліковано 10 лип 2024
- These 5 exercises will build a massive squat! Use them to augment your main squat training and you will build much more strength and muscle in the long run, and have a much more impressive squat to show for it!
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TIMESTAMPS
0:00 5 Exercises to Build a MASSIVE squat!
0:14 Exercise Number 1
1:10 Exercise 2
2:05 Check out Barbell Apparel!
3:00 Exercise 3
4:03 Exercise 4
5:22 Exercise 5
6:22 Final thoughts!
Local Elevator by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. creativecommons.org/licenses/...
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I'm enjoying Enkiri content for this holistic experience-based approach. When people argue about "powerbuilding", the channel's approach to fitness is the closest thing to it as it gets. I get that labels are bad, but being big and strong is the best thing to powerbuilding as it gets. No larping as a powerlifter, no bodybuilding narcissism, just being as strong as you can be as a natural. This channel does not backpill, but it persistently shows viewers a different approach to lifting. I personally respect that with all my heart.
Thanks brotha. I hope the content has helped you on your journey.
for me the good morning is such a valuable exercise. easy to superset and challenges the core muscles to such a high degree. 3 to 4 hardsets of good morning followed by some decline situps just fires up my core
Great info all over this channel! What a goldmine - this is the type of content that makes youtube the best platform - thanks man!
Thanks brotha! I hope it helps ya.
These exercises surprised me. I never expected to see them on a list for helping to improve my squat 😲
I want to maybe try again with wrist wraps for FS.
I have a few exercises that directly carry over to squat for me. Since I have long femurs and am a pretty hip dominant squatter, I've always found immense benefit in back extensions, RDLs, hamstring curls and any sort of back work. My squat will go up as long as I train it alongside these exercises. To that end, any sort of squat variation to work on weak points pays off in dividends. Front squat, SSB squat, paused, variations and the like all helped out my regular squat. Interestingly enough, I haven't had too much carry over from direct quad work personally. 🤷
I definitely would like to grow quads as a personal goal of mine as they've always weirdly lagged behind, but building up quads doesn't really work in making my squat stronger.
U should do this for bench press!
530 Squat is Crazy and Pin Squats are So Good! When I was training for basketball and dunking/vertical jump I used to do tons of Pin Squats and My Normal Back Squat Went Up as byproduct. I Snapped Up My Leg Too many times playing basketball and ended up putting legs on back burner and My Back Squat Max and Bench Max ended up almost same gg. Im def gonna re incorporate Pin Squats on top of them good mornings and deficit lunges which have been bread/butter of mine for my legs
Pin squats are great! They build a level of explosiveness that is pretty much unparalleled by other squatting variations!
about deficit reverse lunges. do doing them deficit work quads or glutes more? i can never feel my quads getting doms after leg days, it's always glutes. no matter how upright i stay
also i tried front squat but it KILLED my knees like i had to skip legs for a week. idk what can i do cause i really wanna do front squats instead for my quads
You have weak ankles and will need to work on your ankle and hip mobility to "fix" your knees. When I first started squatting I couldn't do anything right but now I am squatting no problem, it just takes time and slow progression. Like 6-8 months to get ahang of it. Don't give up! You don't have "special knees", it's all about your form. When you come up don't buckle, or drive knees together, put a rubber band around your thighs and squeeze out as you squat super slow for the first light set.
Thanks for this video. I suck at squats
Hope it helps ya man! I'm up for a front squat battle any time
@@EnkiriElite How about our best Front Squat, Paused Larsen Bench, and Snatch Deadlift for a total?!
Final timestamp has a typo.
What about lowbar good mornings
Leg curl, calf raises and leg extensions.
Lol no
This is a good reminder to add goodmornings back in. Back extensions by themselves dont feel adequate anymore some reason and good mornings should work the stretch position more (where as back extentions light up the most at more flexed positions)
The one I like that wasnt mentioned is the patrick reverse step up (or flatfooted stepdowns) for unilateral balance between legs, increased stability/balance (which works wonders for my day to day life and hiking), and to increase dorsi flexion. Most people including me have terrible dorsi flexion (one side for me is terrible the other passable). My knees feel great from doing them and when I do them consistently I can even pistol squat which I never thought id be able to do. It makes squats feel easier to me and makes better use of my quad strength rather then my hips/back taking completely over.
45 degree hyper provides an even blend between working the shortened position and working the lengthened position, whereas flat hyper emphasizes the shortened position most. I've talked about this in length is a video from a few months ago!
And yes, goof mornings would sort of be a complentary continent to all of this by emphasizing the lengthened position most of all but barely working the shortened or Upright position at all.
Subtle differences make all the difference ! That's why just using ONE single hinge can't possibly give maximal long term result.
IMO there should be at least a 1.5 second delay on the pins before you go up. Most people will just bounce the bar off the pins and lose the desired effect.
Yeah, I personally strive for a full deload of th weight and settling of the bar. Sometimes I get nervous and jump the gun though. It's a tough lift!
Actually I can say from experience getting stronger on dumbell reverse lunges increased my back squat at a time I was only doing those two exercises
Before watching the video I'm gonna take a wild guess and say that most exercises are gonna be squat variations - Hatfield/Belt Squat, Front Squat, Pin Squat, Maybe a lunge. Finally, something for the glutes/back maybe? Back Extensions?
muahah that is pretty damn close!
@@EnkiriElite ahaha good mornings instead of back extension, so close!
im a deficit lunge simp. having to alternate legs is kinda annoying so ill usually do 1 set each side after something bilateral. or do 1 set each side not alternated and then thr following 1 or 2 sets are alternated
See I'm the opposite. I'm like if I dp one leg at a time then I have to do twice as many sets! So I often alternate legs so that I can do my unilateral work in "half as many sets." 😅 😂
Hey enkiri what are your thoughts on suit case carries?
good core and grip exercise
@EnkiriElite that's all I needed to hear. Thank you
How tall should the box/platform/risers/etc. be for the Deficit Reverse Lunge?
Depends on mobility. I generally like around 6 inches myself, but that might be too much/too little for others.
I got into pin squats and find them to be fun.
I actually vastly prefer them to free squats at this point.
What elevation would you recommend for the elevated reverse lunge do you recommend? And why did you think that Amy other kind of lunges is a waste of time?
I didn't say other lunges are a waste of time. I said I like reverse lunges best of all and that any lunge not done from a DEFICIT is borderline a waste of time.
@@EnkiriElite oh. I didn't heard that right then. I'm guessing that doing them from a deficit is because a larger range of motion,
@@christopher.Q537 You are correct, that is the point of the deficit.
I gotta ask, do you know what your current 1RM is for the back squat? I ask because doing 530 at 160 BW is crazy, and I am imagining it would have gone up since your BW has gone up.
Na, I wouldn't be able to do 530 right now. Coild probably hit around 500 with a little practice, but I haven't done a normal back squat in several years at this point. Whereas I was squatting 3x per week to hit that 530 single. I'm stronger now than inwas back then, imo, I'm just stronger differently.
Everything on this list...but that ACTUALLY back squat is missing?!!! Com-on #enkirielitefitness you crazy?
That sort of defeats the purpose of the list....which is exercises to help nudge your back squat along.
I literally said "it goes without saying that squatting heavy, and hard, and consistently is the main requirement for improving your squat."
I dont see hip thrust on the list?
Hip thrusts won't add pounds to your squat, in my experience. They are good for other things, but they won't add pounds to the bar in that regard.
Try standing on your Christmas tree on the tippy toes and juggle two bags of water with a crotch thrust on every 3rd rep … 2 plates was a doozy for me after this
If that doesn’t work just fondle your bollocks and sing Aerosmith
Or balls for you yanks, the balls located behind your Johnson
😢😢😢