Several weeks ago, I wrote a blog that addressed different variations of squats. Out of all the squat variations discussed in the blog, my favorite is the straddle squat. Others call it “the straddle lift.” The exercise is shown in the video below:
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The biggest reason that I like the straddle squat is because I can feel it strongly in the quads, glutes, and hamstrings. It is also easy to adjust the manner in which you squat by either sitting back into the squat while maintaining a vertical shin position, or you can choose to allow your knees to track forward over your toes.
The angle at which you position your upper body can also easily be adjusted when performing the straddle squat. It is not difficult to maintain an upright torso with this exercise, but you also have the option of bending over as much as you like to place more of the lifting stress on the lower back and hamstrings. You can actually do this exercise as a deadlift if that is your preference.
Feels Safe and Comfortable
I recommend that you start out with light to moderate weights and get the feel of straddle squats for a couple of workouts before you use weights that are heavy enough to force you to do max reps. If you do this, I believe that most of you will find that straddle squats feel very safe and comfortable as you descend into the bottom position. I also believe it is easier, safer, and more comfortable to hit the bottom position of a straddle squat than traditional barbell squats. The most uncomfortable part about the exercise is the pressure it puts on your hands and fingers from gripping the weight, but this discomfort will tend to decrease as you become more familiar with the exercise. Some people may also feel some discomfort in their upper back and shoulders while pulling the weight off the ground, but this can usually be dealt with by learning how to keep your shoulder blades back as you lift.
The T-bell
The lifter in the video at the start of the article is performing straddle squats with a piece of equipment called a T-bell which is specifically designed to be used in conjunction with the straddle squat. You can actually perform this exercise with a standard dumbbell or barbell, but if you are interested in obtaining a T-bell that is designed for straddle squats, refer to the links at the end of this article.
A Dumbbell, Barbell, or Kettlebell will Work
If you want to keep your equipment inventory simple, you can use a dumbbell, a barbell, or kettlebell for straddle squats. If you use a barbell, simply grab a double-D v-shaped handle that is commonly used for seated pulley rows and center the handle under the middle of the barbell so that the barbell rests in the crook of the handle. Straddle the barbell and descend into a squat position to grab the handles which will be positioned on both sides of the barbell. Once you are in a squat position, lift the bar while straightening up from a squat position. The only disadvantage to this is that the handle must be perfectly centered in the middle of the barbell or one end of the bar will tilt up higher than the other end when you begin to lift it.
Fast forward to 31 min and 30 seconds to see straddle squats with a dumbell
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Some people prefer to perform straddle squats with a kettlebell. The use of a kettlebell for straddle squats is demonstrated in the following video:
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Many lifters are obsessed with heavy lifting, but you don’t have to heap on heavy weights to get a good leg workout with straddle squats. The main thing is to concentrate the lifting stress on the part of your legs that you are targeting. Straddle squats are a good exercise to do as an assistance exercise to facilitate your ability to perform standard barbell squats.
Building The Bottom Of Your Squat
If you are trying to develop your power out of the hole when coming out of the bottom of the squat, concentrate on just doing the bottom portion of the straddle squat motion. In order to get the most out of this exercise variation, concentrate on squatting as low as possible. If you are not used to deep squats, start out with light weights and gradually build up the load over weeks and months. You may also want to do some pause squats where you pause for three seconds at the bottom of your straddle squat.
Building Your Back
If your lower back is weak, you can use straddle squats to build up your lower back strength. This is done simply by bending over more as you squat in order to focus the lifting stress on your lower back. Start out with a weight that is comfortable and gradually build up your straddle squatting poundage over time. Be careful not to overstress your lower back by pushing yourself with heavy weights before you are ready.
Upright Squats
If you are working on keeping your torso in more of an upright position when doing regular barbell squats, you can use straddle squats as an assistance exercise by forcing yourself to squat in an upright position when doing straddle squats.
Use Straddle Squats For a Warm Up Exercise
Even if you are doing a workout that is focused on traditional barbell squats, you will find that straddle squats are an excellent warm up exercise to prepare you for regular barbell squats with heavier weights.
I believe that straddle squats are a very useful exercise for legs, glutes, and lower back development. The more you practice different variations of the straddle squat, the more you are going to discover the variations that produce the best results. If you are a lifter who finds that regular back squats seem to be an awkward exercise, or you are looking for more exercises to develop leg strength, I recommend straddle squats. Best of training to you.
Where to Obtain a T-Bell