The King of All Exercises: The Complete History of the Barbell Squat
Ancient Origins
Long before barbells existed, humans squatted. Archaeological evidence shows that the deep squat was humanity's natural resting position for millions of years. Ancient Egyptian hieroglyphs depict workers lifting heavy stones in squatting positions. Greek and Roman wrestlers trained with stone lifting, often from a squatted position. But the barbell squat as we know it? That's a surprisingly modern invention.
The transformation of the squat from a natural human movement to a competitive strength exercise is a story of innovation, controversy, and the relentless pursuit of strength. It's also a story of how one exercise became the undisputed king of all strength movements.
The Birth of the Barbell Squat (1900-1930)
The modern barbell squat emerged in the early 20th century, but not how you might expect. Early strongmen like Eugene Sandow and Louis Cyr performed various squatting movements, but they typically held weights at their sides or in front — what we'd now call goblet squats or hack squats.
The breakthrough came from an unlikely source: German gymnasts. In the 1920s, German sports scientists studying gymnasts noticed that those who trained with weighted squatting movements developed superior jumping ability. They began experimenting with placing a bar across the shoulders, discovering this allowed for heavier loading than any other position.
Milo Steinborn, a German strongman who immigrated to America, popularized what became known as the "Steinborn Lift" — rocking a loaded barbell from the ground onto his back without stands, then squatting it. In 1921, he squatted 553 pounds using this method, a mind-boggling feat considering he had to get the weight onto his back unassisted.
The Hack vs. Back Squat Debate (1930-1950)
The 1930s and 1940s saw fierce debate about which squat variation was superior. George Hackenschmidt, the Russian Lion, advocated for what became the hack squat — holding the barbell behind the legs. Many strength authorities of the era considered the back squat dangerous, believing it would damage the spine.
Paul Anderson changed everything. In the 1950s, this American strongman began squatting weights that seemed impossible. Anderson reportedly squatted 1,200 pounds in training (though unofficial). His dominance in Olympic weightlifting, built on a foundation of heavy squats, proved that the back squat was not just safe but essential for maximum strength development.
Anderson's training philosophy was revolutionary: "If you want to lift big, you must squat big." He trained in his backyard, digging a hole to increase his range of motion, essentially inventing deficit squats. His influence cannot be overstated — he single-handedly transformed the squat from a controversial exercise to the cornerstone of strength training.
The Powerlifting Revolution (1960-1980)
When powerlifting emerged as a sport in the 1960s, the squat was chosen as the first of three lifts. This wasn't arbitrary — meet organizers recognized that the squat was the truest test of total body strength. The first official powerlifting meet in 1964 saw Bob Hoffman's York Barbell Club compete against Jim Sutherland's Muscle Beach crew.
The rules were contentious from the start. How deep was deep enough? The eventual standard — hip crease below knee — took years to establish. Early meets had wildly inconsistent judging, with some requiring only a 90-degree knee bend, others demanding "ass to grass."
The 1970s brought equipment innovation. Tom Mutaffis invented the first squat suit in 1974, initially just to keep his hips warm. When lifters realized the elastic material added pounds to their squat, the equipped era began. This split the sport: purists argued it wasn't real strength, while others embraced the technology.
The Soviet Squat System (1960-1990)
While Americans debated equipment, the Soviets were revolutionizing squat training methodology. Soviet sports scientists, particularly Alexey Medvedev and Anatoly Bondarchuk, studied the squat with unprecedented scientific rigor.
They discovered:
- Optimal training frequencies (squatting 3-4 times per week)
- Periodization models specifically for the squat
- The relationship between squat strength and athletic performance
- Different squat variations for different adaptations
The Soviet system produced legendary squatters like David Rigert and Vasily Alexeev. Their approach was methodical: high frequency, moderate intensity, massive volume. While Americans squatted heavy once a week, Soviets squatted moderately heavy four times a week.
This methodology influenced the Bulgarian system under Ivan Abadjiev, who took it to extremes — his weightlifters squatted to maximum daily, sometimes twice per day. The results spoke for themselves: Bulgaria, a country of 8 million, dominated Olympic weightlifting through the 1980s.
The Westside Revolution (1980-2000)
Louie Simmons at Westside Barbell synthesized powerlifting equipment innovation with Soviet methodology, creating a hybrid system that produced more 900-pound squatters than any other gym in history.
Westside's innovations included:
- The box squat for explosive power
- Accommodating resistance (bands and chains)
- Conjugate periodization for the squat
- Multiple squat variations in training
Simmons' philosophy: "We don't train the squat; we train the muscles that squat." This led to an emphasis on posterior chain development through good mornings, reverse hypers, and glute-ham raises. Westside lifters like Matt Dimel, Chuck Vogelpohl, and Dave Hoff pushed the boundaries of human strength.
The Raw Renaissance (2000-2010)
By the early 2000s, equipped squats had reached absurd levels. Lifters were squatting over 1,000 pounds with multiple layers of equipment. Critics argued the sport had lost its way — the equipment was doing more work than the lifter.
The raw powerlifting movement emerged as a response. Federations like the SPF and later the USAPL began holding raw meets where only a belt and knee sleeves were allowed. Suddenly, a 600-pound raw squat was more impressive than a 900-pound equipped squat.
This era produced legendary raw squatters:
- Andrey Malanichev (Russia) - First to raw squat 1,000 pounds
- Ray Williams (USA) - Current raw squat world record holder at 1,080 pounds
- Yury Belkin (Russia) - Pound-for-pound greatest squatter
The Science of Squatting
Modern sports science has validated what lifters knew intuitively: the squat is the king of exercises. Research shows the squat:
Hormonal Response: Produces the greatest testosterone and growth hormone release of any exercise. A 2014 study showed squats increased testosterone by 31% and growth hormone by 200%.
Muscle Activation: EMG studies show the squat activates over 200 muscles. Primary movers include quadriceps, glutes, and adductors, but the entire body works isometrically.
Athletic Transfer: Vertical jump, sprint speed, and change of direction all correlate strongly with squat strength. The NFL Combine uses squat strength as a key predictor of athletic success.
Bone Density: The axial loading of squats produces the greatest osteogenic (bone-building) stimulus of any exercise.
Technical Evolution
The technique of squatting has evolved dramatically:
High Bar vs. Low Bar: Olympic weightlifters squat high bar (bar on trapezius) for specificity to the clean and snatch. Powerlifters typically squat low bar (bar on rear deltoids) for mechanical advantage.
Stance Width: Varies from narrow (Olympic style) to ultra-wide (powerlifting style). Wider stances recruit more hip musculature but require greater mobility.
Depth Standards: Competition requires hip crease below knee, but training variations include:
- Quarter squats for overload
- Parallel squats for sport specificity
- Full depth for maximum muscle development
- Pause squats for strength out of the hole
Breathing Patterns: The Valsalva maneuver (holding breath against a closed glottis) increases intra-abdominal pressure by up to 40%, providing spinal stability.
Cultural Impact
The squat has transcended strength sports to become a cultural phenomenon:
"Ass to Grass": The rallying cry of the raw movement, demanding full range of motion.
"Squat Booty": The aesthetic appeal of well-developed glutes has made squats popular beyond strength athletes.
"Leg Day": Usually means squat day, the most feared and respected training day.
"Squat or Die": The hardcore lifter's motto, acknowledging the squat's supremacy.
The Great Debates
The squat has generated more controversy than any other exercise:
Knees Over Toes: Once considered dangerous, now recognized as natural and necessary for full depth.
Butt Wink: The posterior pelvic tilt at bottom position — some consider it dangerous, others inevitable and harmless.
Smith Machine Squats: Purists argue it's not a real squat, but it has its place for isolation and rehabilitation.
Front vs. Back: Front squats are more quad-dominant and spine-friendly but limit load. Back squats allow heavier weight but require more mobility.
National Styles
Different countries have developed distinct squatting styles:
Russian Style: Narrow stance, high bar, full depth, high frequency. Emphasizes perfect technique and submaximal loads.
American Style: Wider stance, low bar, parallel depth, lower frequency but higher intensity. Emphasizes maximum weight.
Chinese Style: High bar, narrow stance, absolute full depth, explosive tempo. Used to build tremendous power for Olympic lifts.
Japanese Style: Moderate stance, high bar, below parallel, high volume. Emphasizes muscular development alongside strength.
Modern Era (2010-Present)
Today's squatting landscape is more diverse than ever:
Social Media Influence: Instagram and YouTube have democratized squat coaching. Form checks, technique tips, and programming advice are freely available.
Women's Squatting Revolution: Female lifters like Stefi Cohen, Jennifer Thompson, and Kristy Hawkins have shattered stereotypes. Women's squat records are rising faster than men's.
Specialty Bars: Safety squat bars, cambered bars, and buffalo bars allow lifters to train around injuries and target specific weaknesses.
Velocity-Based Training: Technology now allows precise measurement of bar speed, optimizing training intensity.
The Future
Where is squatting headed?
Biomechanical Optimization: 3D motion capture and force plate technology are revealing optimal technique for individual body types.
Genetic Testing: Understanding genetic polymorphisms that affect squat performance and injury risk.
Virtual Coaching: AI-powered form analysis providing real-time feedback.
New Records: Ray Williams' 1,080-pound raw squat will be broken. The question is when and by whom.
Training Philosophy
Modern squat training has evolved into several schools of thought:
Linear Progression: Add weight every session. Simple, effective for beginners.
Undulating Periodization: Vary intensity and volume daily. Prevents accommodation.
Block Periodization: Focus on specific adaptations in phases. Used by elite athletes.
Daily Max: Squat to a daily maximum, Bulgarian-style. High risk, high reward.
The Squat Standards
Modern federations have established clear standards:
Depth: Hip crease must pass below the knee Commands: "Squat" and "Rack" must be followed Equipment: Clearly defined for raw vs. equipped divisions Age Categories: Masters lifters competing into their 80s
Conclusion
From ancient resting position to the king of all exercises, the squat's journey reflects humanity's eternal quest to become stronger. It's simultaneously the most natural and most challenging movement we perform with a barbell.
The squat doesn't lie. You either stand up with the weight or you don't. There's no hiding weakness, no faking strength. It demands respect, punishes ego, and rewards dedication. Every lifter remembers their first bodyweight squat, their first two plates, their first three plates.
As Ed Coan, the greatest powerlifter of all time, said: "The squat is the truth. It will show you exactly who you are."
Whether you're chasing a world record or just trying to squat your bodyweight, the principles remain the same: consistent training, progressive overload, technical mastery, and mental toughness. The iron doesn't care about your excuses. It only respects strength.
And that's why, after over a century of modern strength training, the squat remains the undisputed king of all exercises.