In this episode, Hosts Craig Turner (@ctsportscience) and Justin Rey (@jrey.strength) take you deep into the world of squat variations, unpacking what really works — and what doesn’t — for basketball performance.
From the classic back squat to the often-overlooked hack squat, pendulum squat. We weigh in on the leg press, safety bar squat, and many other exercises that cover this pattern.
Breaking down the benefits, risks, and real-world application of each exercise for hoopers and more.
This high-energy discussion wraps up with a fiery debate on the polarizing pistol squat: can it actually drive muscle growth, and does it have any place in a hoops training program?
REAL TALK TAKEAWAYS:
🏋️♂️ Back Squat: Often misapplied and overrated.
🏗️ Smith Machine: Provides stability and allows for deeper squats.
💪 Hack Squat: Underutilized in many training programs.
🔩 Pendulum Squat: Can be a game changer for athletes.
🦵 Leg Press: Offers a safer alternative for loading the quads.
🛡️ Safety Bar Squat: May be the best option for many athletes.
🚫 Zercher Squat: May not be suitable for basketball players.
🔀 Trap Bar: A hybrid approach to squatting.
🏆 Goblet Squat: Useful but not the best for loading.
⚠️ Pistol Squat: Difficult and may not be practical for all athletes.
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