An Alternative to the Squat for Muscular Growth and Explosive Power

Many athletes, bodybuilders and casual exercisers fail to realize the benefit of the squat for development of lean muscle tissue, strength and power gains and overall improvement of fitness levels.  Over the years as a personal trainer, competitive power lifter and muscle enthusiast I have heard just about every excuse that a person can give when it comes to refusal to perform squats. 

Among the most frequent excuses are “I have bad knees” and “I don’t want to hurt my back.”  I used to dismiss these statements as justification for avoiding strenuous exercise.  But over the years I have seen many people perform squats with horrific form, which no doubt leads to knee and back injuries. 

It is beyond the scope of this article to discuss proper technique as it pertains to the performance of the traditional back squat.  Instead I will offer an alternative for those who prefer not to perform the squat.  It must be remembered that no exercise can completely take the place of the squat and provide the abundant amount of power and strength increases that so many athletes enjoy. 

The movement that I describe below addresses what I consider to be the most critical aspects of the squat: stimulation of the central nervous system; adequately stressing the muscles of the hips, back and core; and improving overall physical preparedness.

Squat Lockouts

Squat lockouts are performed inside of a power cage with adjustable side rails.  The rails can be adjusted to a height that will dictate the precise depth of the squat.  Because many exercisers do not perform the squat because they fear going to full depth, squat lockouts provide an element of security that puts many at ease.

While the ideal depth of performance of the squat is below parallel, squat lockouts offer the benefits of central nervous system stimulation by allowing the athlete to perform partial reps with a load far greater than they would be able to handle otherwise.  This allows for the muscles of the hips, back and core to be stressed and can positively influence the development of muscle mass.

Squat lockouts are performed by placing the rails at a height that will result in a squat depth of about half of what would be performed on a traditional back squat.  Once the bar is in place on the rails, a light to moderate amount of weight should be loaded and the squat performed from the starting point on the rails.  Once full lockout is achieved and the decent complete, the bar should come to a rest on the rails before another repetition is completed.  Allowing the bar to rest on the rails will force the athlete to use explosive power from the hips and thighs to drive the weight up.  

Generally, repetition rep ranges when performing squat lockouts can range from 1-10, depending upon goals.  Lower reps with greater amounts of weight will increase limit strength and explosive power while stimulating the central nervous system.  Performing squat lockouts with moderate weight for more repetitions will aid in core strength and endurance and increases in muscle mass to the hips, thighs and back.

While the squat is superior to overall strength and muscle mass increase, squat lockouts offer similar benefits while reducing the range of motion and providing security through use of rails.  Those who are hesitant to perform squats and those who are looking for a break from traditional back squats may wish to consider adding squat lockouts to their workout program.  

Also Read:

Squatting for Muscle Growth

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