The squat is often considered as the ‘gold standard’ measure of lower body strength with free weights and is a go to in most training programmes, and for good reason given the vast benefits on strength, power, and day to day well-being.

However, learning to squat with a barbell can be intimidating and people often avoid making the leap.

What is the Benefit of Barbell Squatting?

There comes a point with any handheld squatting variations, like the Kettlebell goblet squat, where you will be limited in how much you can lift with your lower body by how much you can hold with your upper body.

At this point, introducing the Barbell is a great progression because it allows you to load the legs as much as possible, without being restricted by your upper body strength.

Why Are Kettlebell and Dumbbell Squats Important?

While kettlebell and Dumbbell squats have early diminishing returns in their ability to load the lower body, do not be fooled into thinking they are useless.

Handheld squat variations are a fantastic regression and way to begin your squat evolution. Not only are they less intimidating, but they also hold the following benefits -

• They teach you how to differentiate between a squat and a hinge pattern by using a more knee dominant squat strategy as a result of the load being in front of your body.

• They allow you to easily sit into a deep squat position.

• They encourage you to brace your core and upper body, which is a key skill during latter stages of your squat journey (i.e. heavy barbell work).

When Should I Progress to Barbell Squats?

Our general advice is to exclusively use handheld squat variations until you surpass the weight of the barbell you have available to you. You can then use both handheld variations and barbell variations to work on your technique, before transitioning exclusively to barbell variations if you want to progress as far as possible with your lower body strength or squat strength.

If your goal is to learn to barbell squat and get psychologically confident with a barbell, then you may choose to use a Technique Bar so that you can use transition to a barbell sooner in your squat evolution. You may then use a technique bar until you surpass the load of a traditional barbell, before transitioning over, like shown below.

How Can I Perfect my Squat Technique During My Squat Evolution?

Firstly, it is important to remember that it is impossible to have perfect technique, every time we move, we move slightly differently (known as motor variation), however, there are some general cues we can follow to make sure we are targeting the muscles we want to target during a squat…

Handheld Squatting (Goblet Squat)

• Stand tall with a kettlebell/dumbbell in your hands, with your wrists together and palms facing the sky, creating a flower shape with your hands for the weight to sit between.

• Hold the weight tightly to your chest to keep the weight close to your centre of mass.

• Place your feet approximately shoulder width, facing slightly outwards (roughly ’10 and 2’ on a clockface).

• Sit between your knees, until your thighs are parallel to the floor or lower, then stand back up to finish the rep, keeping your chest proud throughout, with the hips and shoulders rising and falling at the same rate.

Barbell Squat

• Step under the barbell securing it on your upper traps, just below your neck, with your hands just outside shoulder width.

• Step away from the Squat Rack , placing your feet approximately shoulder width, facing slightly outwards (roughly ’10 and 2’ on a clockface).

• Sit between your knees, until your thighs are parallel to the floor or lower, then stand back up to finish the rep.

• Keeping your chest proud throughout, with the hips and shoulders rising and falling at the same rate to keep the barbell directly over the middle of your foot and your centre of mass throughout the movement.

Follow these simple steps to help your transition from goblet squats to barbell squats without fear or intimidation, allowing you to maximise your lower body strength training!

Written by guest author Ewan Hammond.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength