Gym: squats

Showing posts with label squats. Show all posts

Side loading your squats

Rafael enjoys the imbalance of side-loaded squatting!

This exercise is a very simple but VERY effective way to really hit your mid section and engage nearly every muscle in the body simultaneously. It looks like squat, stands like a squat, and IS a squat but it doesn't hit the muscles the same way as a regular squat does! Pretty simply, you're going to just load ONE side of the body and hold onto the bar with one hand (same hand as the side that's loaded) or both. Finding proper bar placement is tricky and can be painful at first -this is why lighter loads are suggested until you get as comfortable as possible with this exercise.

Looking for recipes, articles, and information on dieting? G.R. archives

3 SETS: each # is performed for 1min/exercise/weight. Set is not complete until all three weights have been performed for 1min *max rep. *Breaks between = 1min
1: Sumo DL (90/75/65) or (50/40/30)
*Break
2: Push up, plank, and dips
*Break
3: Swing (45/35/25) or (30/20/10)

*Break

Finding a balance w/ squats

Bar positioning will effect and determine the angle of your back.

Past G.R. articles on squats:

Recipe Of the Day: Cream of mushroom

WORKOUT:
PART I: 10 min
Squat drills
PART II: 15 min drills
Power Cleans
PART III: 4 rounds, 1min per * max rep
DB Floor
DB rows

ALtering form

Al's non-stop motor, attention to detail, and willingness to learn have been paying off. Al has shown a tremendous improvement in his overall flexibility and is now hitting ideal depths for his squats. (Pictured: Al shows off his improved flexibility in his lower body while performing thrusters).

Want to know more about thrusters? Check out this G.R. article for everything you need to know about THRUSTERS (video and notes included).

Recipe Of the Day: Sauteed shrimp

WORKOUT

OFF DAY

Squat clean-it

As usual, when doing ANY exercise at Gym Revolt, the most important thing to remember is form... form... form!!!

Here are some pointers to keep in mind today:

1) First off, explode and jump and don't totally "muscle" the movement.

2) Complete the explosion of the jump. The major thing we'll need to work on is relaxing those arms during the upward motion of the clean. Learn to trust your legs to be the prime movers in the lift.

3) FINISH the extension (think JUMP).

Look at this picture and you'll see what I mean about finishing your extension.

4) When you think JUMP, EXTEND with your shoulders pulled back slightly at the top so the bar can clear.

5) Keep the bar close to you, it should brush your upper thigh the entire time you're extending (think of the picture in the link above). This is part of the reason why so many people are landing on their toes after the jump.

Other things to consider:

ARCH your back and keep your chest UP!
Finish that extension by focusing on JUMPING UP rather than pulling the barbell up.
Elbows up when you catch the bar. They should point forward not down. The bar should land on your SHOULDERS not your wrists.

Here is a good video demonstrating a squat-clean (G.R. article 11/11/11)

Recipe Of the Day: Pumpkin muffins

Workout:

I. 25min max
Clean squats drills
II. 5min max
3x8 Floor low row
III. Metcon
3 Rounds (10min max):
5x push press 135/95
10x swings 70/50
15x burpees

Pistol squats

Rafael and Luciana drilling pistol squat technique.

Recipe Of the Day: Almost Oatmeal

Workout: OFF DAY

Show off your ups

Rafael gets some serious height when he's working out outside and he does it with a smile... kind of.

Recipe Of the Day: Roasted pumpkin with beef short ribs

Workout: For Time
250x Jump rope
25x Squat jump outs
25x Reverse lunges
25x Split squats
25x Squats
250x Jump rope
25x Push ups
25x Push press (95#/65#)
25x Swings (55#/35#)
25x Dips
250x Jump rope

Vast Improvement

Recipe Of the Day:

Lamb Patties

Improving your squats: skill/drill work during Wednesday's night workout. Almost a complete 180 from the beginning to end of the class! GREAT JOB everyone!

Why Squat?

Recipe Of the Day:

Fruit N nut bars

Squatting is a natural position that humans have been doing since the dawn of time and is now becoming extinct! More and more people are now working desk jobs and it appears that we eliminating the squat from our daily routines. The shame is... there are multiple benefits associated with the squat and your overall health.

Squatting can not only improve your full overall strength, flexibility, dexterity, coordination, balance, and timing; it can also assist you with many other health benefits (as listed below).