Wednesday, June 18, 2014
Body 2 Soul - Get Super!: Body weight squat
Body 2 Soul - Get Super!: Body weight squat: Reality: • Main Muscle Group: Quadriceps • Secondary Muscle(s): Glutes, Hamstrings • Exercise Type: Strength • Equipment R...
Body weight squat
Reality:
• Main Muscle Group: Quadriceps
• Secondary Muscle(s): Glutes, Hamstrings
• Exercise Type: Strength
• Equipment Required: Bodyweight
• Mechanics: Compound
• Force Type: Push
•
Experience
Level: Beginner
Now what:
1.
The bodyweight
squat is an exceptional exercise to use as a warm up to follow the Dumb bell or
Barbell squat, or front squat, and also as a finishing pump exercises with maximal
reps, (if you still have the energy). Stand erect with your feet around shoulder width apart, toes pointing out
at around 30 degrees. No need for a protractor, 10 to 30% is fine.
2.
Interlock your
fingers, or put one hand on top of the other, now straighten your arms out in
front of you (for balance not jokes). Your arms can also be crossed on your
chest for the Macarena squat. Placed
behind your head for a prisoner squat. Placed
on your knees for the cheaters squat.
Placed on your glutes for the "well that’s awkward" squat.
3.
Keeping your
eyes facing up, back straight and feet concreted firmly on the floor, slowly
squat down keeping your knees in line with your toes, (do not let the toes go
past your toes), and sticking your buttocks out. Think Sir-Mix-A-Lot, ‘I like
big butts’.
4.
When your
thighs are horizontal with the floor contract the quads, hamstrings and glutes
by pushing back up through your heels.
Some people do find this difficult; so a little platform under the heels
may assist you to keep proper posture and form.
5.
Do not lock
your knees out at the top of the movement to avoid injury, and repeat for reps for wishful accomplishment.
Performance
pointers:
1.
Basic principles
apply to all squats. Keep your back straight, (mother always told me not to
slouch), eyes facing forwards, chest out, (surprisingly no sarcasm here…), and
don't let your knees come forward as you squat down.
2.
Squat down as
if you were about to sit down on a chair behind you. Most importantly, do not relax at this point,
as there is no chair behind you and you could end up on your butt in the middle
of the weights floor. (Not so cool.)
Just saying:
I feel cold watching this video in winter….
Labels:
24 hour gym,
Body 2 Soul,
body weight exercise,
correct form,
exercise,
fitness,
glutes,
hamstrings,
leg exercise,
muscles,
Perth fitness,
quads,
squat
Location:
Maylands WA, Australia
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