100 squats
My coach said it last year, loud and clear,
go wild on leg day, have no fear.
If you want strong legs, my man,
don’t skip squats, do them while you can.
So one day I gave squats a go,
a full hundred in a row.
The first twenty were child’s play,
then I went all in, all the way.
By thirty it was getting tough,
my sweat-soaked shirt was proof enough.
By the time I got to fifty,
I asked my partner for water, thirsty.
What to do, keep going on,
or leave it here and be gone?
That wouldn’t be like me, you see,
I’ll keep on going, that’s me.
The sixth ten was underway,
I felt my body wear away.
No, this just won’t break,
so what if my legs shake.
Now I might even throw up,
hang in there, man, you’re almost done, don’t stop.
A hundred in sight, twenty more to go,
the finish is near, I know.
I’m truly wiped out through and through,
yet I’m glad, and I think to myself,
I wonder what my body will do tomorrow?
96, 97, 98, 99, one hundred,
unbelievable, that road of suffering is over.
I drop down, my legs give way,
lay a mat down, I pray.
Yes, my legs are shot, the coach knew what was what,
this exercise in my plan deserves a spot.
Squat variations
Regular squat with a barbell on the upper back
Deep squat
Bulgarian split squat with dumbbells or a barbell
For most squat variations you can use either a barbell or dumbbells, and for some of them I've added a note about this. There are surely more variations that I left out. I should also add that the videos don't truly claim to show perfect technique; they simply aim to give a general overview of what each variation involves. I've also included the English term for each one, so that when you read English-language literature you'll have an idea of what is being described. Some variations were quite hard to translate, so I took the liberty of giving a few of them names of my own, staying as close to the original as possible, though most are one-to-one translations. If a particular variation catches your interest, you can look into it further yourself. Once again, it's truly amazing how many different ways there are to squat.
Author: Janar Rückenberg
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