What To Know
- The squat is a fundamental exercise, a cornerstone of strength training that builds muscle, improves power, and enhances overall athleticism.
- While any lifting can pose risks, the absence of external support in raw squatting often leads to a lower risk of injury.
- The specialized gear allows lifters to compete at a higher level and achieve impressive results in the squat category.
The squat is a fundamental exercise, a cornerstone of strength training that builds muscle, improves power, and enhances overall athleticism. But when it comes to squatting, there’s a world of difference between “raw” and “equipped” lifting. This article will delve into the key distinctions between these two approaches, helping you understand which path best aligns with your goals and preferences.
Understanding the Fundamentals: Raw vs Equipped
Raw squatting refers to lifting without the aid of any external support or equipment. This means using only your bodyweight and a barbell, with no specialized gear like squat suits or wraps. Raw lifting emphasizes pure strength and technique, allowing for a natural and unassisted movement.
Equipped squatting involves utilizing specialized equipment designed to enhance performance and allow for heavier lifts. This typically includes squat suits, knee wraps, and sometimes even bench shirts. These items provide additional support and leverage, enabling lifters to push their limits and achieve impressive weight totals.
The Advantages of Raw Squatting
1. Enhanced Technique and Mobility: Raw squatting necessitates a high level of technical proficiency and mobility. The lack of external support forces you to engage your core, maintain proper form, and develop a strong foundation. This can translate to improved overall body control and functional strength.
2. Reduced Risk of Injury: While any lifting can pose risks, the absence of external support in raw squatting often leads to a lower risk of injury. The reliance on natural movement promotes a more balanced and controlled lifting experience.
3. Greater Functional Strength: Raw squatting builds strength that translates directly to real-life activities. The focus on unassisted movement develops a strong base for everyday tasks like carrying groceries, climbing stairs, and even playing sports.
The Advantages of Equipped Squatting
1. Increased Lifting Capacity: Equipped squatting allows lifters to push their boundaries and achieve significantly heavier lifts. The added support from the squat suit and wraps provides extra leverage and stability, enabling athletes to break through plateaus and reach new personal bests.
2. Enhanced Performance in Powerlifting: Equipped squatting is a staple in powerlifting competitions, where maximizing weight is paramount. The specialized gear allows lifters to compete at a higher level and achieve impressive results in the squat category.
3. Improved Body Composition: The intense nature of equipped squatting can lead to significant muscle growth and fat loss. The heavy lifting demands a high level of energy expenditure, contributing to a more sculpted physique.
Choosing the Right Path: Raw vs Equipped
The decision to pursue raw or equipped squatting depends on your individual goals, preferences, and risk tolerance. Here’s a breakdown of factors to consider:
1. Goals: If your primary goal is to develop pure strength and functional fitness, raw squatting is an excellent choice. However, if you aim to maximize lifting capacity and excel in powerlifting competitions, equipped squatting might be more suitable.
2. Risk Tolerance: Raw squatting generally carries a lower risk of injury due to the emphasis on natural movement. Equipped squatting, while potentially rewarding, requires careful technique and proper gear usage to minimize potential risks.
3. Personal Preference: Ultimately, the best approach is the one you enjoy and find most fulfilling. Consider your personal preferences and choose the path that aligns with your passion for lifting.
The Importance of Proper Form and Safety
Regardless of whether you choose raw or equipped squatting, proper form and safety should always be prioritized.
Raw Squatting:
- Stance: Ensure a shoulder-width stance with toes slightly pointed outward.
- Depth: Aim for a full squat, where your hips drop below your knees.
- Back: Maintain a neutral spine throughout the lift, engaging your core.
- Breathing: Inhale deeply at the bottom of the squat and exhale during the ascent.
Equipped Squatting:
- Gear Selection: Choose properly fitted equipment and ensure it’s in good condition.
- Break-In Period: Gradually introduce the gear to your training routine to avoid injury.
- Technique Adjustments: Learn the specific techniques required for equipped squatting to maximize safety and performance.
The Future of Squatting: A Blend of Approaches
While raw and equipped squatting have distinct characteristics, there’s a growing trend towards a more blended approach. Some lifters incorporate elements of both styles, focusing on building a strong foundation with raw training while incorporating equipped techniques for specific goals. This approach allows for a holistic development of strength, power, and overall fitness.
Beyond the Barbell: Squatting for Everyone
Squatting isn’t limited to weightlifting. It’s a versatile exercise that can be adapted to different fitness levels and goals. Bodyweight squats, goblet squats, and Bulgarian split squats are just a few variations that can be incorporated into any workout routine.
The Evolution of Strength: Embracing the Journey
Whether you choose to embrace the raw path or explore the possibilities of equipped lifting, the journey of strength training is a continuous evolution. Embrace the challenges, celebrate the victories, and never stop striving for improvement.
Information You Need to Know
1. Can I switch from raw to equipped squatting?
Yes, you can switch from raw to equipped squatting. However, it’s important to gradually introduce the gear and adjust your technique to avoid injury.
2. Is equipped squatting cheating?
Equipped squatting isn’t cheating, but it does provide external support that raw squatting doesn‘t. It’s important to understand the distinction and choose the approach that aligns with your goals and values.
3. How can I find a qualified coach for raw or equipped squatting?
Look for coaches with experience and certifications in powerlifting or strength training. Ask for recommendations from other lifters or search online for reputable training programs.
4. What are some common mistakes to avoid in raw and equipped squatting?
Common mistakes include improper form, inadequate warm-up, and neglecting proper gear usage (for equipped squatting).
5. Can I use a squat suit for raw squatting?
No, using a squat suit in raw squatting is considered illegal in most competitions and is generally frowned upon in the raw community.