Movement Pattern

Squat

The Squat movement pattern is a cornerstone of human motion — bending the knees and hips to lower the body, then driving upward to stand tall. It strengthens the quads, glutes, hamstrings, and core while improving joint stability and balance.

Squats appear in countless forms: air squats, back squats, front squats, wall balls, and box jumps all share the same foundational pattern. A strong squat enhances performance in nearly every sport and functional task, from running to lifting.

Proper squat mechanics reinforce joint health, mobility, and power. Training this pattern across varying loads and tempos develops endurance and resilience—making it a must for RB100 athletes pursuing 100-rep challenges and functional conditioning goals.

Athlete performing sandbag squat clean, mid-catch in deep squat, sandbag at chest, powerful hip drive visible, cinematic gym lighting showing control and strength
Sandbag Squat Clean

Sandbag Squat Clean

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Female Athlete performing barbell Zercher squat, bar held in the crease of the elbows, chest upright, deep squat position, cinematic gym lighting showing strength and control
Barbell Zercher Squat

Barbell Zercher Squat

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Athlete performing barbell front rack step-up, elbows high, upright torso, front foot on box driving upward, cinematic gym lighting showing balance and power
Barbell Front Rack Step-Up

Barbell Front Rack Step-Up

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Athlete performing barbell front rack lunge, elbows high, torso upright, front knee over ankle, cinematic gym lighting showing strength and control
Barbell Front Rack Lunge

Barbell Front Rack Lunge

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Athlete performing kettlebell front rack squat, elbows high, upright posture, strong control at depth, cinematic gym lighting highlighting balance and focus
Kettlebell Front Rack Squat

Kettlebell Front Rack Squat

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Athlete in deep front squat, elbows high, upright torso, plates loaded, cinematic gym light
Barbell Front Squat

Barbell Front Squat

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