4 Best Squat Variations for Cyclists Without A Barbell

[@michaellebow7420]

As soon as I tried the diver squat my bad left hip (old psoas injury) started popping and cracking like an old vinyl record, so I know its activating something I hadn't been previously with my air and goblet squats. Really appreciate your thorough replies btw.

[@HVTraining]

Give the Crocodile breathing with a Towel a try, as follows: 5 second inhale thru nose, thinking about getting the air into your lower back and SIDES 2 sec hold 7 sec exhale through mouth, thinking about bringing the bones on the front of your hips towards your belly button 2 sec hold go 8 breaths about 2min and see how you do after that. And you're welcome! I try my best !

[@roadcyclist1]

This video is not for cyclists. This video is for people who haven't left their couch for the majority of their life...

[@HVTraining]

That is completely false and incorrect. These exercises, when applied correctly, will serve an integral role for well over 90% of cyclists at least for some part of the training year. As noted in the video, I have some pro cyclists who are getting their butts handed to them by 2-3 of these variations. It’s not the exercises itself, it’s how you apply it within a program, and the outcomes you’re in need of from it for that specific individual that determines the effectiveness of an exercise. Good luck.

[@jacklauren9359]

Its because you cycle doesn’t mean you have leg strength when it comes to resistance training idiot. The only strength you have is your heart thats it. Keep cycling and when you get older you get weak bones = broken hips then you die. Educate yourself stupid ✌️

[@HVTraining]

Let’s keep it civil here please. There are a ton, and I mean a TON of misconceptions and misunderstandings about what strength training for performance entails. Not just in cycling, but across all sports. Most people don’t know what they don’t know.

[@matlindell5022]

How many reps and series would you recommend for the goblet squats?is it more beneficial to do the squats following a bike session?Thanks

[@HVTraining]

That is an absolutely fantastic question! And while I'd love to give you a black and white answer, there just is not one, except: It depends! The short answer: We can start you off with a light weight aiming for 2 sets of 8-10 repetitions, with the focus being on learning how to move well, and progress you from there. The long answer, is that it depends on how well you're moving, what the main focus areas of your strength program are, and where in your riding and strength training season you are. If you want to get into more detail and learn how to really ramp up your performance, my first book, Strength Training for Cycling Performance has the answer, as well as 3 full-year round strength training programs you can use. As far if squats are more beneficial before or after a bike session will depend on the same things. That said, the short answer goes like this: If your focus is on improving strength, do the strength training first. If your focus is on improving the bike, do the bike first. If you're trying to use strength to address movement issues or pain on the bike, its a very individual answer and will depend. I'm sorry I cannot be more black and white, but this is the right and best answer.

[@knife1406]

i think starting out with these are good but eventually barbell and weights are critical to any athletes training, or even general strength

[@HVTraining]

Yes, eventually. As noted in the video for many riders it can be 2-3 years.

[@thicccboyztv]

A kettlebell Bulgarian split squat doesn't require a lot. I can deadlift close to 400 but can only split squat around 60 lbs kettlebell as my working set weight. Further- reverse Nordics require nothing and are incredibly taxing. Harder on my quads than a maxed out quad extension machine. And doing full pistol squats with a kettlebell of up to 50 or 60 lbs is easily on par or harder than doing a back squat with 200-300 lbs.

[@HVTraining]

Nailed it! Posture, position, and intent have huge impacts on how much weight is needed to progress. Lots of different variables we can play with to make things progressively harder and rewarding. Sounds like you’re well on your way to some great performances!

[@knife1406]

@@HVTraining id disagree but to each his own I guess, people should be getting under the bar as soon as they can. the benefits are too great

[@HVTraining]

Curious is you’ve ever done a proper progression with goblet squats? Using tempos, then banded, moving to working with double kb front rack squat? There are a lot of challenges to getting under the barbell, often times which pose less returns for riders. I am not disagreeing with you at all, just saying that the lead up to the barbell is longer than many think, and there’s a whole lot of benefits to the longer road to be explored…. Of course it depends on the rider in front of me. If someone can get great movement and positions I’ll move them towards and to the barbell quicker… it’s all relative. But hang tight for 2 weeks, I’ve got a barbell squat variations video coming out as well. Perhaps you’ll like that one more 😊

[@chrisgalore745]

Boom

[@HVTraining]

[@chrisgalore745]

Can't say i have but might be a good idea too start. Need to get that mobility back honestly... I'm slacking

[@HVTraining]

Can I help somehow?

[@chrisgalore745]

@HVTraining I'll let you know. Old age is creeping on me haha. Really just need to get motivated to do it

[@EndurancePerformanceOptimized]

The barbell squat doesn't allow for max benefits? Compared to the four other variations you gave it's far superior. Or did you mean to imply that the barbell squat can be a detriment if not performed correctly so try these others first? That aside it appears you're using the correct vocabulary concerning musculature and movement, but I think you really missed a golden opportunity to discuss another foundational aspect. The first thing to do before squatting or prescribing any type of exercise is to perform a movement assessment. FMS or any other variation of muscle testing and function in order to isolate a potential problem area, aka dysfunction in the kinetic chain (which is what you're trying to reference). After assessment findings you can then progress from isolation to integration when the athlete is ready. The squat crosses the hip, knee, and ankle. The first place I screen is the ankle; can the athlete dorsi-flex properly? If not, is it a subtalar issue or simply tightness in the gastroc/soleous? Then I shoot to the hip, what does ROM look like there, etc etc. Now you have a blueprint for that particular athlete and can prescribe exercises accordingly. I completely agree that the athlete must first learn to perform the exercise correctly before adding external load.

[@HVTraining]

You start off your comment with the statement of "compared to the four other variations you gave it's far superior"... and then went on to show that you know enough that you should know better than to make a statement like that. The exercise that is superior for the athlete or individual in front of you, is the one that they can do well, that is at the edge of their movement competence, and which allows them the max benefits for their time and effort performing in. Period. In the case of the vast majority of cyclists I've worked with and see over my career, the barbell is far off in their very distant future. While yes, it CAN offer more benefits- eventually- our first job is to improve postures, positions, and movements to where the athlete is moving well FOR THEM. It sounds like you're deep into the Gray Cook world, so perhaps it's a good idea to re-read his "Athletic Body in Balance" or if you'd like something different, give Dan John's "40's Years With A Whistle" a go (or really anything Dan John). Perhaps it was "an opportunity" to dive into the reasons why we'd choose these exercises (assessment), however over the last 7 years or so of putting out actual content here on KZbin, Instagram, as well as a number of courses on the topic, I've learned that most people do not want that or are not ready for that. They're just looking for exercises to try and are not interested in doing any kind of movement assessment. So I've settled on giving the mid-level explanations as to why we choose an exercise. And even then, the drop off mid-videos are still fairly high. But it's the furthest I'm willing to compromise, as the cycling and triathlon world NEED to quality information instead of short "do this for more power" B.S., or "big" social media people using 'research' as the backing and reasoning to share horrible strength training programs. Take a watch of any of the exercise videos I've produced here and you will find explanations of WHY and HOW an exercise needs to be performed, not just the main points, but medium-deep reasons they'd be chosen by a practitioner or individual based on either a formal movement assessment, or just seeing the athlete move a little. Two "seeds" to challenge your thinking a little, as you seem like you enjoy learning: 1. You mention that the squat crosses the knee, hip, and ankle joint- but you're completely ignoring the connection of the rib cage to the pelvis, and the ability of the upper torso to stay connected, and the movement strategy changes that occur if they are not in alignment- Why? What about their ability to maintain stiffness in through their torso? You can assess the hip ROM all you want,but without the right amount of stiffness they'll just migrate what should be hip motion into their lumbar spine.... 2. You do not mention the interaction of the foot and toes on the ground, nor the knee. While the knee is a messenger for the hip and ankle, its actions cannot be ignored, as it allows you another big clue as to what is going on above and below, and can make your decision as to a strategy to work with far easier. Focusing on the ankle and subtalar joint and gastroc/soleus when the 3 main arches of the foot that create that "tripod" foot are not working correctly, can lead to subpar returns. Lastly, there are a whole host of "Barbell Squat" variations that can, and should, be used aside from front or back squats. I have a video upcoming on a few of those.

[@EndurancePerformanceOptimized]

@@HVTraining I start off my comment with a question. A question in reference to what you said in the first 27 seconds of your video. It was your statement and attempt to demonize the BB squat that I find awkward. Any exercise that's not performed correctly can be a hazard to the athlete, that's why I suggested you missed an opportunity to discuss the how's and why's in this particular video. You did in other videos? Kudos, I only saw this one. Gray Cook? I didn't stop there my friend. Paul Chek, Mike Boyle, Chuck Wolf, Stuart McGill, Lee Parore, Arthur Steindler, Fred Hatfield, aka, Dr. Squat. Yada yada yada, the list goes on. Plus, not that it matters, but I was probably the first person who started to popularize strength training for endurance athletes some 25 years ago with my strength training DVD. At the time the only people talking about strength training for EA's were the ones laughing at it. I too have written a book, and contributed many articles to various publications.....That and a quarter got me a cheap cup of coffee. We're probably more alike than different, except I wouldn't say what you said about the BB squat.

[@HVTraining]

Reece, in no way shape or form did I attempt to “demonize” the barbell squat. I pointed out that for many it’s not the right place to start, and that there are “stops” along the way to it which allow far more benefits… and then show those stops, in order, so the viewer can try each and find one that will serve them best. For the record, Harvey Newton , may he rest in peace, was the first one to popularize true strength training for endurance athletes well before you or I, back in the 80s and early 90’s. Have a great rest of your weekend, and hope you get some great riding in!

[@EndurancePerformanceOptimized]

@@HVTraining Thanks for the name, I will look him up as I've never heard of him before. Also, despite my claim, I also know every student is not above his master. All of us who pursue knowledge and the application of it do so on the shoulders of those who came before us. I'll revise my assertion and simply say that at the time of my DVD release, I didn't know of anyone else espousing strength training for endurance athletes. Hopefully that DVD of yesterday has played a role in the conversations today. You have a good weekend as well.

[@HVTraining]

100% it absolutely did, because especially early in the game here, which you were, there are certainly a number of folks who bought your dvd and became better for it. Huge kudos to you for making that happen… a whole lot more work and way harder than putting up some KZbin videos that everyone forgets were ever there after a week. Great stuff dude!

[@Eirikkinserdal]

Why do you pretend to be in a velodrome?

[@HVTraining]

I am 100% filming in the velodrome.

[@Eirikkinserdal]

Ok, it just looks greenscreen to me. 😅

[@HVTraining]

It is not. It’s the software that blurs the background to allow focus on my instead of people or things in the background. It’s almost impossible to film when the velodrome is empty, as it’s always in use.