Javorek's Barbell Wave Squat Variations

Barbell Standing Behind The Head From The Rack Straight Knees Up On Toes Raise: with a firm but comfortable grip, holding the same posture like on back squat. The only difference is that on this exercise the knees are" locked" in a straight position, instead of being flexed. During the up on toes rise phase, holding the body (shoulder-hip-ankle joint) in a perfect vertical line, having very tight abdominal and trunk musculature, it must be a "must"
Barbell Standing Behind The Head From The Rack Quarter Squat & Up On Toes Raise: similar technique to Barbell Back Squat, just performing a quarter squat instead of a deep squat.
Barbell Standing Behind The Head From The Rack Quarter Squat Jump: Before you start this exercise teach or learn the right technique of back squat first. Perform the regular squat movement but just in a quarter phase, and after you start rising up from the quarter squat, accelerate the upward motion finishing the exercise with a jump, then on landing touching first with the balls of the feet getting back gradually on flat foot and slowly going down in a quarter squat position again. It is very important of not stopping after the jump with straight knees, which would damage your knee and lower back, while absorbing the barbell's weight on those joints. You must get back gradually in a quarter squat position, shifting the body (and the barbell) weight back on your hamstring. Other technical advises: hold the bar continuously firmly tight on your neck, and up on the top of your trapezius. Don't let the bar bounce on your neck, and I advise using a good quality, firm bar pad.
Barbell Back Squat Jump: Same technical description as for the previous exercise, just in this case perform the full squat movement instead of a quarter squat.
Barbell Standing From The Rack Behind The Head Wave Squat -- Different Number of Straight Knees Up On Toes, Quarter Squat Up On Toes, Quarter Squat Jump, Squat Jump combination in a continuous motion. There are unlimited variation of wave squat and always must be mentioned the version what is prescribed in that respective program, to satisfy different goals.
For example: 3 Quarter Squat & Up On Toes + 1 Quarter Squat Jump + 1 Squat Jump combination repeated by a certain amount of time, like 40 reps = repeat 8 times the 5 reps cycle, performed in a continuous motion of 9 Quarter Squat & Up On Toes + 1 Quarter Squat Jump + 1 Squat Jump combination would be 44 reps: 11 = 4 time the 11 reps cycle performed in a continuous flawless motion. Another example: 2 Quarter Squat & Up On Toes + 2 Squat Jump + 2 Quarter Squat Jump combination repeated by a certain amount of time. In these situation 36 reps: 6 = 6 times the 6 reps cycle performed in a continuous motion, and so on...
Wave Squat + Back Squat & Up On Toes + Wave Squat Combination is a continuously executed combination of the exercises. For example: Wave Squat 20 + Back Squat 10 + Wave Squat 20 = Wave Squat x 20 (of 3 Quarter Squat & Up On Toes + 1 Quarter Squat Jump + 1 Squat Jump, repeated by 4 times combination) + 10 Back Squat & Up On Toes +Wave Squat x 20 (of 3 Quarter Squat & Up On Toes + 1 Quarter Squat Jump + 1 Squat Jump, repeated by 4 times combination).
Back Squat & Up On Toes + Wave Squat + Back Squat & Up On Toes is a continuously executed combination of the exercises: 10 + 30 + 10 = 10 Back Squat & Up On Toes + Wave Squat x 30 (of 3 Quarter Squat & Up On Toes + 1 Quarter Squat Jump + 1 Squat Jump repeated by 6 times) + 10 Back Squat & Up On Toes.
The intensity of Barbell Back Squat exercise variation everyone should calculate from the Back Squat exercise. Personally I prefer to test for a 5 RM (repetition maximum) maximum in order to avoid chances for injuries and add 10 lb to the 5 RM. On Squat Combination exercises I always use lighter intensities (except certain power athletes versions), usually not higher than 70% of the maximum Back Squat.

Category:

Sports

Tags:

• Javorek

[drraym5]

SBA - you will not wreck your spine with proper technique. Ishtvan always preaches technique. I perform his training intensely at 38. I feel great.

[sbamf]

Go on wreck your spine