As a CrossFit Beginner you can practice various types of squats to improve your strength, mobility, and overall fitness. Here are 10 types of squat that CrossFit beginners can practice.
Including squats into your training routine can help you develop well-rounded functional strength and improve your overall fitness in CrossFit.
1. Box Squat
Box squats can be a useful exercise for CrossFit beginners, as they can help establish proper squat mechanics and improve lower body strength.
Box squats involve squatting down to a box or other target, which can help ensure consistent depth and proper form. In addition to building lower body strength, box squats can also improve hip mobility and help prevent injury by reducing stress on the knees and lower back.
2. Isometric Squat
Isometric squats are a useful exercise for CrossFit beginners, especially for building strength in the lower body and improving the ability to hold positions for longer periods of time.
To perform this exercise, stand with your feet roughly shoulder-width apart, angled out slightly, and lower your body into a squat position by bending your knees and pushing your hips back.
Pause when your upper thighs are parallel to the ground or as low as you can comfortably go, and hold the position for a set amount of time before standing back up. It’s crucial to start with light weight or bodyweight and focus on proper form and technique.
3. Air Squat
The air squat is a fundamental bodyweight exercise designed to establish the groundwork for proper squat mechanics by developing lower body strength and mobility.
To perform an air squat, position yourself with your feet shoulder-width apart, toes slightly pointed outward, and proceed to squat down by flexing your knees and hips while maintaining an upright chest position and grounding your heels firmly on the ground.
4. Goblet Squat
The goblet squat is an ideal exercise for beginners in CrossFit due to its natural movement that resembles daily activities, making it easier to perform. It is also easy to learn and helps establish proper movement mechanics of the squat, which can aid in building lower-body strength and mobility.
Moreover, it can help establish a strong foundation for deeper and more complex squat movements. Many CrossFit boxes incorporate goblet squats into their beginner workouts to help newcomers develop proper form and technique.
5. Front Squat
Front squats are a crucial exercise in CrossFit for beginners as they aid in developing proper knee and hip mechanics. This exercise entails holding a barbell or weight across the front of the shoulders while performing a squat.
The front squat targets the quadriceps, hamstrings, glutes, and core muscles, making it ideal for building functional strength and power. Furthermore, mastering the front squat can lead to improved performance in other CrossFit movements that require similar mechanics, such as thrusters and wall balls.
6. Back Squat
The back squat is a crucial strength exercise in CrossFit. To perform a back squat, place a barbell on your upper back and position your feet shoulder-width apart or slightly wider. While keeping your chest up, squat down, ensuring your knees track over your toes, and maintaining a strong and stable core.
This exercise targets the quadriceps, hamstrings, glutes, and lower back muscles.
7. Overhead Squat
Performing overhead squats can be challenging for CrossFit beginners, but it is an effective exercise for building overall strength and mobility.
To do an overhead squat, hold a barbell or PVC pipe, with your hands slightly wider than shoulder-width apart, and keep your arms extended and actively press the weight above your head.
Stand with your feet shoulder-width apart or slightly wider, with your toes turned slightly outward, and slowly lower your body into a squat, keeping your chest up and your weight in your heels. Lower yourself until your thighs are parallel to the ground or slightly below, and drive through your heels to stand back up, actively pressing the weight overhead.
It’s crucial to start with a light weight and maintain proper form throughout the movement, especially if you’re new to CrossFit or strength training.
8. Bulgarian Split Squat
The Bulgarian split squat is a unilateral exercise that targets the quads, glutes, and hamstrings. Stand with one foot elevated on a bench or box behind you. Lower your back knee towards the ground, keeping the front knee tracking over the toes.
Bulgarian split squats help improve lower body strength imbalances.
9. Jumping Squat
Jumping squats are a plyometric exercise that help develop explosive power and strength. Start in a squat position and explosively jump up, extending your hips and legs fully. Land softly and immediately go into the next repetition.
Jump squats are beneficial for improving athletic performance and lower body power.
10. Wall Ball Squat
Wall ball squats combine squatting with an explosive throw. Hold a medicine ball in front of you, squat down, and as you come up, throw the ball against a target on the wall. Catch the ball and repeat the squat and throw.
Wall ball squats are often used in CrossFit workouts for conditioning and full-body engagement. These exercises can help improve your strength, power, and conditioning, making them a valuable addition to your CrossFit routine.
When incorporating different types of squats into your training, focus on maintaining proper form, gradually increase the load or difficulty, and listen to your body.
If you liked this article, you will also like: 300 Squats Every Day for 30 Days – What Happens to your Body?
Also, learn more about:
How To Squat Properly For Muscle Growth (Checklist)
How to Build Great Glutes with the Bulgarian Split Squat
Image Sources
- Crossfit-athlete-wall-balls: WODSHOTS