5 Squat Variations To Build Mass, Strength and Muscle

Want to build more muscle, get stronger and keep your training and varied? Add these into your training and have some fun.


The box squat is a great way to increase your strength, mass and ability to generate power. 

If you have access to one, use a safety bar. The way that it sits on your back will make you engage your back so much more. This type of bar also forces your back stay a lot tighter in order to rise back up out of the hole.

It is also good for building up the posterior chain and will also help to improve your deadlift as well.

The Box is a good depth gauge, and it stops you dropping into the hole and springing right out of it. Make sure to pause for about one second. For Brian Shaw, he uses box squats with a safety bar to build the starting strength that carries over into exercises that involve lifting objects up such as Atlas stones, or generating power for throws. It is also a great exercise to build all round strength. 

Brian Shaw: “If I had to pick one bar to always squat with it would be the safety bar.”

Check out this meeting between fitness and strength.

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.


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