Former strength & conditioning coach Bryan Dermody breaks down different squat variations and why you should be using them.

Undoubtedly many before have recommended variations of the squat in order to address specific training needs or weaknesses. You may have heard one or more of the following:

• If you struggle at the top end of a squat, do rack squats or squats with bands or chains
• If you drop your chest on the squat, do squats with the safety squat bar
• If you have weak quadriceps, do the front squat
• If you struggle at the bottom end of a squat, do pause squats

These are all great variations of the squat. I use all of them myself at some point in my training, and I would recommend them to you as well. However, in this blog I wanted to give you some squat variations recommendations that are a little less common and you may not have heard of before.
 

Tempo Squat

How:
 Traditional tempo squats use a 3, 4, or 5-second descent, but you can use up to a 10-second descent. As a general rule, take 2.5% off for every second of tempo. For example, if you would normally perform 70% of your 1 rep max (RM) squat for 5 repetitions, for tempo squats you would do 60% for 5 repetitions with a 4-second descent (2.5% x 4 repetitions = 10% reduction in intensity).

When & Why:
Tempo squats are usually reserved for training periods further out from the competition. They can correct technical errors in the squat and are also a great way to increase time under tension for work capacity and hypertrophy purposes.

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