5. Enhance your squat

The squat is my favorite exercise. Here are some of the variations I’ve used through the years and still use to this day.

1. Box squat
I wrote a whole article on the box squat and its immense significance for muscular development, balance and explosive strength across multiple sports. This variation is one of the safest when executed correctly and it can be done by anybody who can sit down on a chair. If you can sit, you can box squat. Not to mention I’ve used it in countless client programs.

You can perform it with a barbell, a kettlebell held in front or two dumbbells hanging at your sides. A single dumbbell or kettlebell can also be used in a goblet style setup.

You can also use bands and chains. It’s incredibly important not to swing back as you sit down. Maintain the same posture you would during a full squat descent. The only way this carries over properly to your full squat is if you stay tight and controlled without rocking back and forth.

You can even perform them with bodyweight for therapy and mobility work. There are so many variations that I could easily write another full piece just on this movement. The box squat also allows you to control depth very precisely, which makes it extremely useful when working around injuries or when trying to standardize technique across multiple training sessions.

Another benefit is that it teaches you how to stay tight in the bottom position without relying on a bounce. This alone can build a lot of starting strength that directly transfers to your competition squat.

It also reinforces proper hip engagement, which is critical for long-term progress and injury prevention.

2. With chains
Chains add accommodating resistance. The load increases as you approach lockout and decreases as you descend. They also introduce a level of instability that forces you to stay tight.

Control the descent and be deliberate. Do not let the chains hang completely in the air at lockout. Ideally, 2–3 links should remain on the floor. Do not overdo the loading either. Around 20–25% of your straight weight in chains is more than enough if your goal is real strength carryover.

Used correctly, chains teach you to stay tight and finish your lifts aggressively without relying on momentum. They also allow you to overload the top portion of the lift without placing unnecessary stress on the bottom position where most injuries tend to occur.

They are also very forgiving compared to bands, which makes them a good introduction to accommodating resistance if you’re just starting to experiment with these methods.

3. Reverse bands (future method / lightened method)
Use a luggage scale or a similar tool to measure band tension. Attach the bands at the top of a power cage or slightly lower depending on where they begin to lose tension at lockout. You want them to contribute very little assistance at the top.

Mark your squat depth and pull the band down to that position. Check the resistance on the scale and multiply it by two to estimate total assistance at the bottom.

Keep the band tension around 20–25% of your max squat. This allows you to handle heavier loads than usual while gradually adapting your body and nervous system to those weights.

This is one of the most effective methods for building maximal strength without constantly beating up your body. It’s especially useful during phases where you want to push intensity without accumulating too much fatigue.

It also gives you a psychological advantage, since you get used to having heavier weights on your back without the same level of strain.

4. Against bands
Bands add a different type of resistance compared to chains. They actively pull the bar downward, increasing the demand on your ability to stay tight and produce force throughout the lift.

This forces you to apply continuous effort during both the descent and ascent. You cannot relax at any point.

You can use bands for speed work, max effort work or repetition work. Measure band tension the same way as before, using a scale at lockout.

Personally, I’ve always found bands to be more demanding than chains. They teach you how to strain and maintain control under constant tension. Over time, this builds not just strength but confidence under heavier loads.

They are brutal, but extremely effective when used with proper planning.

5. Zercher squat
I started rotating these in 2019 when my training environment changed and I no longer had access to proper squat racks. I load the bar from a rack and lift it into position.

The bar sits in the elbow crease and I hold it with my arms positioned in an X shape to stay tight. It takes some getting used to, especially with the pressure on the forearms, but once you adapt it becomes a very effective movement.

I perform them paused at the bottom to build starting strength and control. This variation heavily challenges the anterior chain and forces you to stay upright throughout the lift.

It’s not for everyone, but it’s an excellent tool if you can tolerate the position. It also builds a different kind of toughness, both physically and mentally, which carries over well to other lifts.

6. Front squat
The king of front loaded squat variations. It demands a vertical torso and places a strong emphasis on the quadriceps while reinforcing proper posture.

Pausing at the bottom makes it even more effective by removing momentum and forcing you to stay tight.

Keep your elbows high and avoid pushing the hips too far back. The bar should stay balanced over the mid-foot throughout the lift.

If mobility is limited, crossing the arms is a valid option. The goal is stability and control, not forcing a position you cannot maintain. Over time, improving your front squat will positively impact both your back squat and your ability to stay upright under load.

It also has strong carryover to Olympic lifts and any movement that requires a stable upright torso.

7. Goblet squat
This is one of the most accessible squat variations. It works extremely well for beginners, home training and general conditioning.

Hold a dumbbell or kettlebell close to your chest. Keep your chest up and allow your hips to drop naturally as you descend.

Avoid pushing the weight away from your body. Keep it close to maintain balance and proper positioning.

This variation is excellent for developing control, depth and basic squat mechanics. It also provides a good introduction to front loaded patterns and can be used as a long-term accessory for more advanced lifters as well.

It’s simple, but very effective when done correctly.

8. Landmine squat
A very useful variation that reduces spinal loading while still allowing you to train the lower body effectively.

You can perform it facing the bar in a goblet style position or with your back against the plate. Each setup slightly shifts the emphasis between quadriceps and posterior chain.

Another option is to rest the bar on your belt and support it underneath with your hands. This allows for a more comfortable and stable setup without stressing the shoulders or arms.

It’s a practical variation, especially in limited training environments. It also works well for higher repetition training when you want to accumulate volume without excessive strain.

9. Jefferson squat
A unique and highly underrated movement. Positioning takes some practice but once you find your stance it becomes very effective.

Keep your back as straight as possible and focus on control. Do not rush into heavy weights. Start with moderate loads and build up gradually.

This variation challenges coordination and balance while working multiple muscle groups at once. It can also help address asymmetries between sides due to its staggered stance.

It’s different, but it works.

10. Bottom up squat (concentric squat)
One of the most demanding squat variations. You start from the bottom position, eliminating the eccentric phase entirely.

Get into position under the bar, brace properly and stand up. Foot placement can be tricky, so take your time setting up.

Start light and focus on positioning before increasing the load. This variation builds starting strength and reinforces proper mechanics.

Using a safety bar can make the setup more manageable by reducing stress on the shoulders.

Keep the bar set around parallel height. If needed, start higher and gradually work your way down. This is a pure strength builder with very little room for error.

A FEW TWEAKS 

Paused squats
Pausing at the bottom removes the stretch reflex and forces you to produce force from a dead stop. This improves stability, control and overall strength.

Use lighter weights and focus on maintaining tightness. This is especially useful for lifters training alone.

Adding a few controlled sets at the end of your session can make a big difference over time and improve confidence under heavier loads.

Safety bar
The safety bar is an excellent tool for reducing shoulder stress while still allowing you to train the squat effectively.

It naturally keeps you more upright and shifts the emphasis slightly, especially if you’re used to low bar squatting.

It’s also a great way to address weak points while managing fatigue and joint stress. It allows you to keep training consistently even when your shoulders or elbows need a break.

In the long run, rotating these variations intelligently will keep your training fresh, reduce overuse injuries and help you build strength in a more complete way. No single variation is the answer, but together they form a system that can carry you for years.

Adding small variations in stance width, tempo, and bar position can also create entirely new training stimuli without needing to change the exercise itself. That’s where long-term progress really comes from—small, consistent adjustments applied over time.

Terry Eleftheriou for Conjugate Iron 2020, revisited in 2026.

https://linktr.ee/terryconjugateiron