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2350: The 4 Types of Squats Everyone Should Be Doing

2350: The 4 Types of Squats Everyone Should Be Doing

Update: 2024-06-031
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This episode of Mind Pump Rain delves into the importance of incorporating four key squat variations into your fitness routine. The hosts, Salda Stefano, Adam Schaefer, and Justin Andrews, emphasize the significance of squats as a fundamental human movement with wide-ranging benefits for everyday life, athletic performance, and overall health. They discuss the traditional back squat, highlighting its ability to handle heavy loads and build muscle, but also cautioning about its potential for injury if other variations are neglected. The front squat is presented as a more functional alternative, promoting core stability and strength in a way that mimics real-world activities. The split stance squat, often referred to as a lunge, is emphasized for its unilateral work and contribution to pelvic stability and athleticism. Finally, the Cossack squat is introduced as a crucial exercise for developing lateral stability and strength, which is often overlooked but essential for preventing injuries and enhancing overall movement control. The episode concludes with a reminder that incorporating these four squat variations into your routine can lead to significant gains in strength, muscle mass, and overall athleticism.

Outlines

00:00:00
Introduction

This Chapter introduces the Mind Pump Rain podcast and its hosts, Salda Stefano, Adam Schaefer, and Justin Andrews. It also mentions that this episode will focus on the four types of squats everyone should be doing.

00:01:25
The Four Essential Squat Variations

This Chapter dives into the four types of squats that everyone should be doing: the back squat, front squat, split stance squat, and Cossack squat. The hosts discuss the benefits and drawbacks of each variation, emphasizing their importance for overall strength, stability, and athleticism.

00:33:30
Mind Pump Resources and Call to Action

This Chapter provides information on how to access Mind Pump's free resources, including their "How to Squat Like a Pro" guide and their social media channels. It also promotes their RGB Superbundle, a comprehensive fitness program designed to transform your body and performance.

Keywords

Squat
A compound exercise that involves bending at the hips, knees, and ankles, primarily targeting the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. Squats are considered a fundamental human movement with numerous benefits for strength, stability, and athleticism.

Back Squat
A squat variation where the barbell is positioned on the upper back, allowing for heavy loads and significant muscle building. It is considered a cornerstone exercise for building lower body strength and power, but requires proper technique and attention to mobility and stability to minimize injury risk.

Front Squat
A squat variation where the barbell is held in front of the shoulders, promoting core stability and strength in a more functional way than the back squat. It is particularly beneficial for activities involving lifting objects in front of the body and can also improve overhead pressing.

Split Stance Squat
A squat variation performed with one leg forward and the other leg back, often referred to as a lunge. It emphasizes unilateral work, promoting pelvic stability and strengthening the muscles involved in locomotion. It is considered a highly functional exercise for athletes and can also help address ankle mobility limitations.

Cossack Squat
A squat variation that involves stepping out to the side and lowering the body, emphasizing lateral stability and strength. It is often overlooked but crucial for preventing injuries and enhancing overall movement control, particularly for activities involving lateral or rotational movements.

Mind Pump
A fitness podcast hosted by Salda Stefano, Adam Schaefer, and Justin Andrews, focusing on health, fitness, and entertainment. The podcast provides valuable insights and practical advice on various aspects of fitness, nutrition, and lifestyle.

RGB Superbundle
A comprehensive fitness program offered by Mind Pump, including MAPS Performance and MAPS Aesthetic, designed to transform your body and performance. It features nine months of phased exercise programming, detailed workout blueprints, and over 200 videos.

Q&A

  • What are the four types of squats that everyone should be doing?

    The four essential squat variations are the back squat, front squat, split stance squat, and Cossack squat.

  • What are the benefits of the back squat?

    The back squat allows for heavy loads, builds significant muscle, and is a cornerstone exercise for lower body strength and power. However, it requires proper technique and attention to mobility and stability to minimize injury risk.

  • Why is the front squat considered more functional than the back squat?

    The front squat promotes core stability and strength in a way that mimics real-world activities involving lifting objects in front of the body. It can also improve overhead pressing.

  • What are the benefits of the split stance squat?

    The split stance squat, often referred to as a lunge, emphasizes unilateral work, promoting pelvic stability and strengthening the muscles involved in locomotion. It is considered a highly functional exercise for athletes and can also help address ankle mobility limitations.

  • Why is the Cossack squat important?

    The Cossack squat emphasizes lateral stability and strength, which is often overlooked but crucial for preventing injuries and enhancing overall movement control, particularly for activities involving lateral or rotational movements.

Show Notes

  • All squats matter. (1:42 )

  • Squats, the king of exercises. (3:11 )

  • What makes something a ‘squat’? (6:19 )

  • The 4 Types of Squats Everyone Should Be Doing

  • #1 - Traditional Squat (Pros: heaviest load, biggest muscle builder, Cons: injury risk). (7:30 )

  • #2 - Front squat (Pros: great for posture, great for quad strength, Cons: less posterior chain, hard to learn). (15:38 )

  • #3 - Split squat (Pros: very athletically functional, great pelvic stability, Cons: less load). (21:11 )

  • #4 - Cossack squat (Pros: lateral strength, Cons: incredibly low load, requires lots of mobility). (27:34 )

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2350: The 4 Types of Squats Everyone Should Be Doing

2350: The 4 Types of Squats Everyone Should Be Doing