Omni Squat Routines | 5 Options

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Snapshot of Takeaway Points

  • Don’t leave a muscle fibre behind with these squat protocols
  • All that is needed is a bar and a rack
  • 5 x different squat routines for you to try

Introduction

The Omni squat routine was designed by Charles Poliquin. It is a brutal leg workout consisting of 9 sets of squats. You perform three different squat styles for three sets each and the repetitions varied from 6-20! The different variations allowed the quadriceps and lower body musculature to be targeted from different angles. Not a single muscle fibre was left behind! You would be walking like John Wayne or Bambi on ice for days afterwards.

Please find below not only Charles Poliquin’s original omni squat routine but also some further options for you to try.

Charles’ Original Omni Squat Protocol
  • A1) Back Squat | High Bar, Oly Style | Sh width Stance, Elbows under Bar: 6, 8, 12 reps
  • A2) Back Squat | High Bar, Oly Style | Wide Stance, Torso lean 15°, Snatch Grip: 6, 8, 12 reps
  • A3) Back Squat | High Bar, Oly Style | Narrow Cyclist, Elbows under Bar: 6, 8, 20 reps
  • 180s rest between each set and a controlled eccentric of 3-4 seconds
1 & Quarter Omni Back Squat
  • A1) Back Squat | High Bar, Oly Style | Narrow Stance: 4-6 reps
  • A2) Back Squat | High Bar, Oly Style | Wide Stance: 4-6 reps
  • A3) Back Squat | High Bar, Oly Style | Sh width Stance: 4-6 reps
  • Round 1: each rep is 1 & 1 x ¼ rep, 5110
  • Round 2: each rep is 1 & 2 x ¼ rep, 4210
  • Round 3: each rep is 1 & 3 x ¼ rep, 3310
  • 180s rest between each set
Ascending Omni Front Squat
  • A1) Front Squat | Hold Straps Only | Sh width Stance: 6,5,3 reps, 3210
  • A2) Front Squat | Wrap Straps around Bar | Sh width Stance: 6,5,3 reps, 50X0
  • A3) Front Squat | Hold Bar | Sh width Stance: 6,5,3 reps, 30X0
  • 180s rest between each set
Powerlifting Omni Squats
  • A1) Back Squat | Safety Squat Bar, PL Style | Hatfield: 6-8 reps, 5010
  • A2) Back Squat | Safety Squat Bar, PL Style | Touch to Box only: 4-6 reps, 3210
  • A3) Back Squat | Safety Squat Bar, PL Style: 3-5 reps, 30X0
  • PL Style indicates a hip dominant squat like a powerlifter would adopt
  • 180s rest between each set
VMO Omni Squats
  • A1) Front Squat | Wrap Straps around Bar | Cyclist, Narrow: 3,4,5 reps, 10-0X0
  • A2) Front Squat | Hold Bar | Cyclist, Wide: 4,5,6 reps, 3210
  • A3) Back Squat | High Bar, Oly Style | Cyclist, Sh Width | Double Barrel: 6,8,12 reps, 3111
  • Cyclist: raise heels 4-6”
  • 180s rest between each set

Conclusion

Five different workouts all using different styles of squatting and all sure to jolt your quads to new levels of growth whilst improving your squatting strength simultaneously. The omni squat session can be laid out in a myriad of ways. From mechanically easy to hard or vice versa. Repetitions can increase, repetitions can decrease, and tempo can be played with. All you require is a barbell, a rack and some weights to perform. Get your 9 sets done today!

Article written by: Tom Hibbert

Published on: 14/4/2020

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