Lesson 3: Squat Variations

How does bar placement change the torque on the hips versus the knees?

Center of Mass, Torque, Anterior Chain, Posterior Chain.

2.12.1 Demonstrates knowledge of tactics and strategies within lifetime sports & activities.

(DOK 2) Illustrate how Front Squats shift the emphasis to the quadriceps compared to Back Squats.

(DOK 3) Analyze a teammate's squat depth and determine if the limiting factor is ankle mobility or hip flexibility.

Weight lifting is more than just a gym activity; it is a foundational skill for lifelong health and high-level performance. In the real world, understanding advanced lifting mechanics prevents workplace injuries, increases bone density to combat aging, and provides the discipline required for goal setting in any career. Whether a student pursues collegiate athletics or simply wants to maintain functional independence through adulthood, these principles of progressive overload and biomechanics are essential tools for physical literacy.

-Visual Cues posted by machines
-Teacher demonstration
-Determining which students should use weights vs. body weight
-Videos available

Students will compare the 3 variations of squat and explain which variation is best for specific athletic goals. 

• Fully equipped weight room (Racks, Barbells, Bumper Plates, Dumbbells, Kettlebells).

• Resistance bands and PVC pipes for mobility.

• Weightlifting belts and chalk.

• Stopwatches or iPads for velocity tracking/form filming.

• Student Training Logs (Digital or Physical).