Today’s guest post comes from Jennifer Vogelgesang Blake, known to many as JVB. She is a coach at The Movement Minneapolis, a competitive powerlifter, and co-author (with Jen Sinkler) of Unapologetically Powerful. The book is a go-to resource for learning the “big three” lifts and removing the intimidation that often comes with them. It’s a resource that benefits beginners and intermediate lifters who are curious about competing or refining their technique, and it’s especially encouraging for women who may be on the fence about lifting heavy. Without further ado, I’ll let JVB take it from here. Enjoy!
3 SQUAT VARIATIONS YOU HAVEN’T TRIED YET, BUT NEED TO
I’ll be blunt: if I had to choose, I’d say I like squats more than deadlifts. I imagine Tony Gentilcore reacting with surprise at that take. It’s common for lifters to favor one lift, but both big moves build your legs, back, and core—like bricks that make a strong, solid house. There’s something exciting about loading a bar onto your back and not letting it win.
Squats kick off a powerlifting meet and set the tone for the day. Of the three main lifts—back squat, bench press, and deadlift—the squat comes first. Starting strong helps your mindset and boosts confidence for the rest of the day. Try to make every squat version set the same tone for you.
There are many variations of the movement: bilateral options like kettlebell goblet squats and barbell front squats target the front of the body and core, while unilateral options like Bulgarian split squats, skater squats, and pistol squats help both legs work and balance strength. These variations are the sprinkles on a cupcake. They add flavor, but they don’t by themselves make a great, strong squat. You don’t have to be a powerlifter to enjoy them if you want to improve strength overall—especially in your core and the bottom position of a squat. If you do, you could see a nice bump in your current back squat PR by adding them regularly.
Barbell Squat-To-Box
First, what’s the point of a big squat if it isn’t a full range of motion? Quarter squats don’t count if you’re chasing big numbers. Depth issues often come down to not realizing how low you’re actually going. Note: don’t confuse Barbell Squat-To-Box with Barbell Box Squats, where you actually sit on the box. This is a touch-and-go movement that helps you feel what it’s like to squat to proper depth.
Zercher Squat
When David Dellanave, founder of The Movement Minneapolis, showed me how to do the Zercher squat, I thought, “Really? Why would I want to hold the bar like that?” His answer: it makes you incredibly strong. Zercher squats hit your quads hard and give one of the toughest ab workouts you’ve ever felt. Training in awkward positions builds overall strength for more conventional lifts. In a Zercher position, you hold the weight in the crook of your elbows as you squat. The move isn’t limited to squats—you can Zercher carry, hold, and even deadlift. Because the weight sits in front of you, it’s great for strengthening the upper back, too. For comfort, wrap the bar in padding or a yoga mat.
Pause-In-The-Hole Squat
Some lifters rely on the stretch reflex—the “rubber-band” effect at the bottom of the squat to bounce out of the hole. That’s fine, but there’s value in removing the bounce and building strength from a dead stop at the bottom. Pausing at the bottom keeps you tight from the top, holds that tightness through the pause, and then drives out of the hole. The extra time under tension strengthens the upper back, entire core, lower back, hips, and abs. Pausing at the bottom is tough even with good form, so reduce the weight as needed.
About JVB
Jennifer Vogelgesang Blake’s leggings might be pink, but her weights aren’t. She is a personal trainer at The Movement Minneapolis, a powerlifting coach and competitor who loves helping clients grow strength inside and out. She aims to show that strong is empowering—and really, really fun.
Unapologetically Powerful Is Here!
Are you ready to become Unapologetically Powerful? If you’re at least a little interested in improving your back squat, bench press, and deadlift, and building lean, strong muscle, you’ll want to explore this program. Unapologetically Powerful is your go-to resource for learning the big three lifts and for removing any intimidation from training or competing in powerlifting. Trainers Jen Sinkler and JVB team up to answer powerlifting questions and help you become boldly and unapologetically strong. Here’s what’s inside:
– A comprehensive training manual with Beginner and Early Intermediate 12-week powerlifting programs and an introduction to biofeedback training.
– An extensive guide on how first-time powerlifters can compete.
– A complete exercise glossary with clear coaching cues and images.
– A large video library with more than 140 exercise demonstrations, with coaching cues for each movement.
– A revamped version of Lift Weights Faster, tailored for powerlifters.
Unapologetically Powerful is on sale for half off now through midnight Friday, December 11. For more info, click HERE.
