Squats are a fixture in the majority of strength training routines and with good cause as they are effective, quick, and hit almost every muscle in your lower body.
However, what would you say if you could make the same move in a way that becomes a challenge to your entire body?
Well, that is exactly what happened to me when I took bear hug squats instead of my regular squat workout for a week. Not only the change was the visible one – the switch indeed led to a different level of intensity, stability work, and strength-building that I had not foreseen at all.
What Is a Bear Hug Squat?
Basically, it is a crossbreed of a classic squat and an isometric core hold. Instead of having the weight on your back or holding dumbbells at the sides, you have a heavy object (a sandbag, a medicine ball, or a bag with weights) directly on your chest like you were ‘hugging’ it. While you squat, your arms naturally cling to the weights, thus, the upper part of the body is pulled into the exercise. The exercises work the shoulders, arms, and abs.
I personally felt how true that is pretty soon, believe me on that one.
How I Did It
In the first part of the period, I would start with a sandbag weighing 25 pounds and later on, by the middle of the week, I’d transition into a heavier bag. The routine was as simple as possible: eight to twelve reps in three to four series only, with the time between the sets kept short.
Hence, some of the days I used to perform reps at a very slow pace then stayed at the bottom for a long time. Since I wanted to improve my agility and be more flexible, other days, I would hold for 20-30 seconds and then move up to a standing position.
To start the movement, I leaned down, raised the bag to my chest level in a hugging movement, and placed my arms around it then straightened my back and pull it back up, but I was actually squatting, keeping my chest up and my back straight and still gripping the bag tightly for the entire rep or hold duration.
Reasons Why This Version Is Very Successful
The one more reason why the bear hug squat is so special – your upper body is to put it shortly – absolutely engaged, your arms hold it, your shoulders stabilize it, your abs support it. Your good posture represents an important point – no slouching or leaning is allowed or you ruin the whole thing entirely.
It is a kind of squats when I was only halfway through the set and I had my forearms and core in trembling.
And I don’t mean to neglect the lower body – glutes, quads, and hamstrings are all still working here. If anything, the discomfort of the weight made you more deliberate in your moves, which in turn contributed to each rep being more consistent and efficient.
Actual Outcome After Participating in a Few Sessions
I had pain in my whole upper body from doing squats in a way I never did after the third day. The feeling in my core was that of tightness and burning, my shoulders felt warm, and my breathing had to be more attentive which made me exhale powerfully at every rep to stand.
The exposure to my abs was something that I hadn’t really thought about – I became more aware of my proper bracing technique when I did my squats. That was a breakthrough moment for me, and I even changed my approach to bodyweight squats after that.
Pointers When You Are Doing Bear Hug Squats for the First Time
It is best to begin with a weight you can easily handle – light enough to cause no problem but still hard to grip and get yourself a balance. If the grip is difficult (like when you hold a sandbag or dead ball), the more the better – it is just a challenge for your upper body. Keep your head up, the weight close and take a deep breath.
A killer finisher will be an EMOM (every minute on the minute) interval, in which you will do 10 slow, controlled reps on top of every minute for 5–10 rounds. The breaks between sets will seem very short, but still, you will engage all your body.
Hug squat as a substitute for the usual squat was not just an arrest experiment, but it was an upgrade to my workout regimen. I got my core to do most of the work, my shoulders to be the support under the weight, and my mind to focus not only on “doing the reps” but on controlling the whole body.
If you want a squat style that not only can build your legs, this is definitely your choice. Bear hug squat is a lower body exercise that also enhances the total body strength – your abs, arms, and lungs will feel the challenge right from the start.
