Squat variants

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Doing them super slow, like an unweighted 2 min squat, for example, would be similar in effect to the benefits of wall sits. We can use weighted squat repetitions for strength and then use slow motion squats for endurance. My understanding is that it's activating Type 1 muscle fibers. They also elevate the heart rate for a sustained period of time in a way that heavy work doesn't. Slo mo moves are a nice complement to the rest of my workout and I'm finding that with the slo mo squats, I have to maintain highly engaged core and pelvic muscles for longer than weighted reps.

Tempo and slo mo is also great for working around injuries. I ruptured a disc a few years ago and the slower work allows me to work around that by lowering the load while still building strength.

Do you find slo mo has a negative impact on power output.?

[Johnny D ModeratorPEGym Hero Find all posts View Profile Close Johnny D]

Do you find slo mo has a negative impact on power output.?

Just anecdotally, I'd say it does. However, all of my slo mo is at the end of a training session. Yesterday, for example, I started with heavy lifting, then some HIIT stuff, and then finished with 4 min of slow motion.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

The theory is the effect is long lasting in the same way as tempo or jump squats.

[Johnny D ModeratorPEGym Hero Find all posts View Profile Close Johnny D]

Indeed. They're incorporated into general programing, taking into account all the other movements programmed for the day/week/month. Some days might have jump squats, other days will have tempo or slo mo squats. But when they're programmed in regularly, they all have sustained results. Probably more in the muscular endurance measurements than muscular strength, but I want both. Right? I workout with guys who squat WAY heavier than I ever will, but can't do a 1-minute unweighted slo mo squat.

And I'd say the same for PF muscles - I want them strong and, at the same time, to have endurance. I don't want them to fatigue quickly. So PF routines should incorporate work to build strength as well as work to build endurance. Perhaps 3 or 4 squat variations helps with that.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Yes lot of guys incoparate wall sits and the like one assumes there is some trade off between power and endurance in training generally . For most people general overall ability is the goal of choice.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Have found pause squats of great benefit lately.

Link to similar thread

https://www.pegym.com/forums/exercis...vic-floor.html

[justanormaldick Senior Member Find all posts View Profile Close justanormaldick]

It strikes me there are three effects of squat that we have an interest in .
Firstly deep squats stretch the pelvic floor ,so a rk type effect .
Second squats especially weighted cause a core effect for stabilisation that includes kegel this effect is more noticeable weighted .
Third the strengthening effect on the posterior chain. Ok this third point needs some explain . In the modern western world the muscle in the front of the body tends to get stronger than those in the back ,so muscles like the hip flexor can be strong relative to the ass . This can cause them to be tense and pull the pelvis forward putting strain on the pelvic floor .

The most popular squat onsite is the Hindi squat, this is a prime variant for stretch effect , done unweighted wide and low, sometimes even with rk done in the bottom position . However it has less kegel and posterior chain effect.

Weighted squats when done low have some rk effect but as they elicit a strong kegel this is more limited than in the hindi squat. They have a posterior chain strengthening effect the benefit of which tends to be underrated on site.
Overhead squat increases kegel effect.
Balance squats have a different neuromuscular effect than standard squats and I recommend them.
Lunges would stretch the hip flexor as well as having similar benefits to squat.

People with tense pelvic floor can't do lunges and squats with weight?

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

People with tense pelvic floor can't do lunges and squats with weight?

Sure they can they just need to be aware of the multiple effects . So as stated deep squats have a stretch effect and a posterior chain effect and the core braceing has a kegel type effect.

[justanormaldick Senior Member Find all posts View Profile Close justanormaldick]

Sure they can they just need to be aware of the multiple effects . So as stated deep squats have a stretch effect and a posterior chain effect and the core braceing has a kegel type effect.

Got it , thanks.

[DickerSchwanz Senior Member Member of the Month Sept 2015 Find all posts View Profile Close DickerSchwanz]

RK during Squats. Interesting feeling. (dont shit yourself)

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

OK DickerS I shall expand on rk during squats .

For a start weighted squats require kegel type action as part of core stabilisation so do not repeat do not attempt a rk while doing weighted squats due to injury risk.

The use of rk during squats is to heighten the rk/stretch effect , so unweighted low position squats are used and in particular hindi squat.

[DickerSchwanz Senior Member Member of the Month Sept 2015 Find all posts View Profile Close DickerSchwanz]

Yeah I can see too much weight while doing that destabilizing the hips and the PF.
I personally only use weight bands and bodyweight. I prefer range and mobility. Doing the RK during that seemed to give more access to range movements.
But with too much weight that can possibly end badly.

[UglyBoy Senior Member Find all posts View Profile Close UglyBoy]

OK DickerS I shall expand on rk during squats .

For a start weighted squats require kegel type action as part of core stabilisation so do not repeat do not attempt a rk while doing weighted squats due to injury risk.

The use of rk during squats is to heighten the rk/stretch effect , so unweighted low position squats are used and in particular hindi squat.

Hi Pegasus, got a few kinda dumb questions, but one thing I was never 100% sure of was whether I was doing hindi squats correctly or not. I've seen both versions being explained, but for PF exercises should I have my heels planted on the floor or should I lift my heels a bit?

Also, to optimise PF, should I just do standard weighted squats while I'm at the gym? What kind of weights would be suitable?

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Hi Pegasus, got a few kinda dumb questions, but one thing I was never 100% sure of was whether I was doing hindi squats correctly or not. I've seen both versions being explained, but for PF exercises should I have my heels planted on the floor or should I lift my heels a bit?

Also, to optimise PF, should I just do standard weighted squats while I'm at the gym? What kind of weights would be suitable?

Ok so on the net you will see hindi squats and hindu squats . Hindi squats are the variant commonly done onsite and in yoga these have heel on floor . Hindu squats are commonly used by Indian wrestlers and the like ,a worthy exercise but less used onsite .
Weighted squats are one exercise that strengthen the pelvic floor . When done in correct form they are an effective pf strengthener . The key point re weight is to keep within a weight that allows good form and that depends on a variety of factors including strength.
Remember the difference here Hindi squats for stretch(rk) effect .
Weighted squats ( which elict kegel type action) for strength

[UglyBoy Senior Member Find all posts View Profile Close UglyBoy]

Ok so on the net you will see hindi squats and hindu squats . Hindi squats are the variant commonly done onsite and in yoga these have heel on floor . Hindu squats are commonly used by Indian wrestlers and the like ,a worthy exercise but less used onsite .
Weighted squats are one exercise that strengthen the pelvic floor . When done in correct form they are an effective pf strengthener . The key point re weight is to keep within a weight that allows good form and that depends on a variety of factors including strength.
Remember the difference here Hindi squats for stretch(rk) effect .
Weighted squats ( which elict kegel type action) for strength

Thank you so much, that helped a lot.