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Different Types Of Squats

• Back Squat (There are two types of this squat: bodybuilding/weightlifting version, also called high bar, because the bar is placed high on trapezius muscles near the neck, and powerlifting version, also called low bar, where the bar is rested further down where the upper back meets the rear part of the deltoids. First one is used for achieving greater depth at the bottom of the squat while keeping the torso in the upright position, while second is used to create a lever advantage).
• Front Squat (The barbell is rested on the clavicles and front deltoids. Two grips can be used on the bar: clean type grip as used in Olympic weightlifting or arms crossed and palms placed over the bar).
• Overhead Squat (Bar is held above the head with arms fully extended in a wide snatch type grip. Depending on the flexibility of the shoulders and arms, narrower grip can be used to reduce the stress off the wrist joints. It is typically used in Olympic weightlifting training, but it can serve as a very useful supplemental powerlifting exercise).
• Hack Squat (It can be performed using free weights, where the barbell/dumbbells are placed on the floor behind the lifter to pick them up or using a sled type Hack squat machine).
• Box Squat (As the name implies, squatting is done by sitting on a usually wooden box at the bottom of the exercise. Height of the box can vary but typically it matches the lifter’s “parallel”).
• Zercher Squat (Arms are joined together and a bar is held on the inside of the elbows. A wooden board can be used between the bar and the arms to prevent knurls from tearing the skin).
• Single Leg Squat (Performed with one leg while non-lifting leg is held up and off the ground. It’s usually done without the weights, because the bodyweight is generally enough on itself).
• Bodyweight Squat (As the name says, this one is performed only by using the bodyweight; without a barbell. The form is exactly the same as with back squat but just without the weights).
• Split Squat (Performed with one leg while non-lifting leg is rested behind the lifter on the floor. Similar to lunge exercise but without moving).
• Bulgarian Squat (Similar to split variant, except the foot of the non-lifting leg is not rested on the floor but on a knee-high platform).
• Jump Squat (At the top of the back squat the lift is continued into a jump off the floor. This is actually a plyometrics exercise).
• Hindu Squat (Performed without the weights by raising the heels and shifting the weight on toes. This form is completely different and useless in regards to powerlifting; because it drives the knees far pass the toes).

Different Types of Bench Press

• Flat Bench Press (When the term “bench press” is used, it is usually referred to a flat bench press which is thoroughly described in the text above. As I said, there are two types of this bench press: a bodybuilding/gym /standard version and a powerlifting version. First one focuses on stimulation and development of muscles, primarily chest (the pectoralis major), shoulders (anterior deltoids), and triceps, while second on weight lifted, which additionally employs middle (latissimus dorsi) and upper back muscles).
• Incline Bench Press (This variation works the same muscles as flat bench but with focus on slightly different muscle subgroups. In the position where the pelvis is lowered and shoulder are elevated, emphasis is shifted towards the deltoid and upper portion of the chest. In general, less weight can be pressed from this angle than from flat or incline benches).
• Decline Bench Press (Here the pelvis is elevated and the head is lowered. Although the same muscles are engaged as with flat bench, lower portion of the chest and deltoid are aimed. Such short trajectory of the bar usually allows greater weight to be pushed than on any other type of bench. This is an equivalent to raising the butt up on a flat bench).
• Close Grip Bench Press (Close grip is considered to be a shoulder width grip. At the bottom of the movement a barbell is rested on the sternum, i.e. lower than in normal or wide grip bench. Close grip forms such angle of the elbows where emphasis is thrown on triceps muscles, rather than on pecs).
• Wide Grip Bench Press (This one works the same muscles but with completely opposite focus than close grip bench. Triceps works very little at the top during lockout, while pectorals and deltoids carry out most of the strain. This variant is ideal for strengthening the press in the lockout phase of the movement).
• Floor Press (The weight is pressed while lying on the floor. Contact of elbows with the floor dictates how much the bar will be lowered. At the bottom of the movement focus is primarily left on pecs, but at the top triceps is targeted more. This exercise develops static strength more than dynamic strength).
• Reverse Grip Bench Press (Hands should grab the bar in such way that the palms are looking at you, which is the same as grabbing the bar for biceps curls. Reverse grip creates a position where only close grip can be used on the bar. As a result, triceps is heavily engaged. Although it may sound like an exotic exercise, this is actually the dumbest thing ever invented when it comes to benching. It can cause a number of injuries, starting from the wrists all the way up to the shoulders. As one smart man once said: “With reverse benching you are just pressing your luck”).
• Dumbbell Bench Press (Instead of using barbell, all bench variations listed above can also be done with dumbbells. Depending on the angle and grip width the same groups of muscles are activated. In addition to the major phasic (dynamic) muscles these presses also uses tonic (stabilizing) muscles even more than in regular barbell benching. As a result, greater stabilization skills are developed. Dumbbell bench press can be great a supplemental program to your core bench training, but I do NOT advise you to use it as a primary exercise).

Different Types Of Deadlift

• Conventional Deadlift (When the term “deadlift” is used, it is usually referred to a conventional variant which is thoroughly described in the text above. This technique heavily employs the back muscles, amongst many other secondary muscles, like legs and arms).
• Sumo Deadlift (The legs are spread far apart to the sides, almost reaching the weight plates on the barbell, with arms reaching down inside of legs, mimicking a stance of sumo fighters. In oppose to conventional sumo deadlift involves heavier use of legs (especially hamstrings) and glutes instead of the back. If you have a massive waist or if you are really tall but have short arms I recommend you to do sumo. This technique may place greater stress on the connective tissues of the pelvic bone, so be careful how you do it).
• Romanian Deadlift (This variant is used by Olympic weightlifters. Emphasis is on the hamstrings, glutes and lower back. At lowest position waist should be straight with back parallel to floor. The bar is grabbed by extending the hips and bending the knees while the back is fully arched. It is raised by contracting glutes and hamstrings. Usually, a very wide snatch grip is used).
• Stiff-Leg Deadlift (This is another variant very similar to Romanian style that is primarily used in bodybuilding for developing hamstrings and glutes. The only difference between these two is that with stiff-leg you bend from the waist and with Romanian deadlift from the hips).
• Single Leg Deadlift (This is actually a stiff-leg deadlift only performed standing on one leg. Dumbbells or barbell is used, either with one or two hands).
• Trap Bar Deadlift (Trap bar has a hollow part in the middle where a lifter can step in and grab the two side handles. This creates more room for the knees to pass through thus recruiting the legs and glutes more than back).
• Side Deadlift (Also known as the suitcase deadlift, it is very similar to trapbar version where instead of the bar two dumbbells or suitcases, like in Strongman competition, are deadlifted).
• Rack Pull (Also called a partial deadlift, it is performed in squat rack or power rack for strengthening the lockout part of the motion. Due to its shortened range of motion considerably higher amount of weight can be lifted. The only limitation lies in the grip. To overcome this weakness, wrist straps can be used in training).