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The Top Squat Rack Exercises for Developing Endurance

January 06, 2023 4 min read

The Top Squat Rack Exercises for Developing Endurance

Squat racks are a staple in any well-equipped gym, and for good reason. They offer a versatile and functional training option that targets multiple muscle groups at once. Squat racks are particularly effective at developing endurance, as they require the use of multiple muscle groups to lift and lower the weight. In this article, we'll cover the top squat rack exercises for developing endurance and offer tips on how to properly execute each movement.

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Back Squats

Back squats are a classic exercise that should be a part of any endurance-building routine. To perform a back squat, position the barbell on the squat rack at shoulder level and step under it, resting it on your upper back. From here, tighten your core and drive through your heels to stand up, bringing the barbell with you. Lower the barbell back down to the starting position in a controlled manner, keeping your chest up and core engaged throughout the movement.

Back squats are great for developing endurance in the legs, particularly the quadriceps and glutes. They also work the core, back, and shoulders as stabilizing muscles. Be sure to keep your feet shoulder-width apart and point your toes slightly outward to maintain proper form and avoid injury.

Front Squats

Front squats are another excellent option for building endurance. To perform a front squat, position the barbell on the squat rack at chest level. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Step back from the rack and position the barbell across the front of your shoulders, resting on your collarbone and deltoids. From here, tighten your core and drive through your heels to stand up, bringing the barbell with you. Lower the barbell back down to the starting position in a controlled manner, keeping your chest up and core engaged throughout the movement.

Front squats are great for developing endurance in the legs, particularly the quadriceps and glutes. They also work the core, back, and shoulders as stabilizing muscles. One of the key differences between front squats and back squats is the position of the weight. Because the weight is positioned in front of the body, front squats require a greater degree of core and upper body stability. This makes them a great option for developing overall endurance.

Overhead Squats

Overhead squats are a challenging but effective option for developing endurance. To perform an overhead squat, position the barbell on the squat rack at shoulder level and step under it, grasping it with a wide, overhand grip. Lift the barbell off the rack and press it overhead, keeping your elbows locked and the barbell in a straight line with your ears and shoulders. From here, tighten your core and drive through your heels to stand up, bringing the barbell with you. Lower the barbell back down to the starting position in a controlled manner, keeping your chest up and core engaged throughout the movement.

Overhead squats are great for developing endurance in the legs, particularly the quadriceps and glutes. They also work the core, back, and shoulders as stabilizing muscles. The overhead position of the barbell requires a great deal of shoulder and core stability, making this exercise a great option for developing overall endurance. Be sure to keep your feet shoulder-width apart and point your toes slightly outward to maintain proper form and avoid injury.

Goblet Squats

Goblet squats are a variation of the traditional squat that can be performed with a kettlebell, dumbbell, or special goblet-style weight. To perform a goblet squat, hold the weight with both hands at chest level, palms facing in. Stand with your feet shoulder-width apart and toes pointed slightly outward. From here, tighten your core and drive through your heels to stand up, bringing the weight with you. Lower the weight back down to the starting position in a controlled manner, keeping your chest up and core engaged throughout the movement.

Goblet squats are great for developing endurance in the legs, particularly the quadriceps and glutes. They also work the core, back, and shoulders as stabilizing muscles. The goblet position of the weight allows for a greater range of motion and a deeper squat, making this exercise a great option for developing overall endurance. Be sure to keep your feet shoulder-width apart and point your toes slightly outward to maintain proper form and avoid injury.

Sumo Squats

Sumo squats are a variation of the traditional squat that targets the inner thighs and glutes. To perform a sumo squat, stand with your feet slightly wider than shoulder-width apart and toes pointed outward at a 45-degree angle. Hold a barbell, kettlebell, or dumbbell with both hands in front of your chest, palms facing in. From here, tighten your core and drive through your heels to stand up, bringing the weight with you. Lower the weight back down to the starting position in a controlled manner, keeping your chest up and core engaged throughout the movement.

Sumo squats are great for developing endurance in the legs, particularly the inner thighs and glutes. They also work the core, back, and shoulders as stabilizing muscles. The wider stance and outward toe angle of the sumo squat targets the inner thigh muscles, making this exercise a great option for developing overall endurance. Be sure to keep your chest up and avoid letting your knees cave inward to maintain proper form and avoid injury.

Conclusion

Squat racks offer a versatile and functional training option that is effective at developing endurance. By incorporating a variety of squat rack exercises into your routine, you can target multiple muscle groups and work towards building overall endurance. Remember to maintain proper form, use a weight that challenges you, and focus on controlled, fluid movements to get the most out of your squat rack workouts.

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