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Need more options? There are plenty!

  • Back squat
  • Box squat
  • Barbell Zercher squat
  • Wide-stance box squat
  • Lower-box-height box squat
  • Specialty barbell squat
  • Kettlebell goblet squat
  • Jump squat (bodyweight or light barbell)
  • Kettlebell jump squat (held at side or in sumo position)

You might hesitate to learn a new variation each four weeks, but if you follow this basic progression, you can get stronger at pretty much any movement you choose.

  • Week 1: Introduce each movement, refine technique, establish baseline loading.
  • Week 2: Break records from Week 1, push intensity up a notch, and maintain perfect technique.
  • Week 3: Break as many records as possible, especially in the core lifts, maintaining perfect technique.
  • Week 4: If all training went according to plan, and Week 3 was a strong week for you, deload.

This is an approach that can be used over and over again, and will only make you stronger with time. Using various tools will help minimize boredom and—just as importantly—injuries from overuse. Try it with any movement you’re struggling with now, and get ready to surprise yourself!

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