I read some of the comments, so many experts, so amusing but I'm glad so many enjoyed the list. I thought I'd explain the 29 points made in the last blog.
For what it's worth, it took me less than 29 minutes, more like 15, to come up with that list. I could have gone on and on but I'm saving myself for the book.
Proper squats below parallel
No exercise will give you more in return than heavy, full squats. The deadlift is close but squats rule the roost and and always will.
I am not a fan of the powerlifting squat. I can lift lots more if I go wider, sit right back and let my hips take the brunt of the stopping force of the squat. The range of motion is generally reduced and the forces are on the lower back and hips rather than the knees. The point of a powerlifting squat is to lift as heavy a weight as possible using the greatest biomechanical advantages you have. This means low on the back, keeping the lower leg as vertical as possible and using the big hip and lower back muscles to lift the weight. Nothing wrong with that from a pure Powerlifting point of view. If you want to squat big, squat like a Powerlifter but understand that to a degree you are demonstrating great strength through technique AND the power of your posterior chain.
The Olympic squat is the ideal squat. Full range of motion, athletic stance, bar high on the back and the emphasis is on the whole lower body. The quads are certainly more dominant but the hips, glutes and lower back are all involved to produce an exercise that babies do naturally.
From a development point of view, this is the squat that will produce sweeping quads and balanced development in the glutes, hamstrings, lower back and hips. It is also the go to squat for athletes all over the world from sprinters to cyclists to skiers.
Range of motion will vary from person to person. I squat well below parallel but I don't have the extreme flexibility to hit a rock bottom squat like high level Olympic Weightlifters do. Squat to your full capacity and if it's not deep enough work on Goblet squats, hip flexor, quad, calf and hamstring stretches, deep lunges for dynamic range of motion and exercises like the duck walk to work into a full squat.
Once you can squat do everything from single rep maximums to 20 rep sets to super high rep sets in the 50's plus.
Don't make it complicated. Men, women, young or old, no excuses, just squat - it works.
Still the best squat video on YouTube...bodybuilding style, deep and quad dominant.
And the second best right here...1000lbs being dominated by Kirk. Powerlifting style but close stance.
And finally...Ivan Chakarov...Olympic style...no support gear at all and DEEP!