In this info-packed episode, strength coach and doctor of physical therapy John Rusin, PhD, gives his step-by-step guide to earning your right to kneel before the throne of the so-called King of Lifts. Do these squat variations in this order, and do your back squat this way, and you'll never regret it!

Highlights:

- Back squats as a destination, not a starting place

- Why to start with front squat variations rather than leap into back squats

- Why the goblet squat isn't "the pussification of squats"

- Can you pass his "relative strength test?" Nick… couldn't.

- The heavy goblet squat: great for in-season athletes or as a progression

- How the landmine hits both the quads and the posterior chain harder than almost any other variation

- How to use the landmine squat to add muscle, but also engrain the squat pattern--better than your so-called "mobility" routine

- John's favorite version of the barbell front squat, and why you should progress to it from the other two moves

- If you're not training for the Olympics or the CrossFit games, why do you kill yourself to squat like you are?

- How to squat with straps… and how not to

- What about belts? Wraps? Squat shoes?

- How much belt is too much belt? (AKA, are you the guy wearing his belt at the urinal?)

- Can the front squat be your "terminal squat?"

- The problem with 20-rep squat protocols

- The final stop on the progression: the back squat… sort of

- What a difference a box and a couple bands make

- Why some people can lift more with band resistance than without

- How high should my box be?

- The everyman's guide to singles, triples, and other low-rep squats

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