Yesterday we went HEAVY with squats 🥵 for me at least, this ..
🕑 Added 2021-01-14 20:28:09 +0000 UTC
Yesterday we went HEAVY with squats 🥵 for me at least, this isn’t my max but almost! I’m gonna drop some squat tips for you guys ☝🏼
First! Let’s remember the squat is a compound movement, meaning it works MULTIPLE muscle groups across multiple joints. It is a whole body workout in a sense and should be done properly to avoid injury 🥺
WHAT IS ITS PURPOSE? ➡️ squats will mainly shape and build your quads, and glutes 🍑
On the eccentric part of the move, the muscles in your hamstrings and your hip flexors fire too 🔥🔥 It will also increase your strength and mobility! Last bust not lease, don’t forget about your CORE. Abdominal muscles are stabilizers, they assist in a lot of other movements, and reduce the risk of lower back injury and pain 💯
NOW SOME TIPS ⬇️
1️⃣ BODY SQUATS FIRST! Get your form down, don’t get hung up on the weight until you feel 100% confident in your execution. Try using bands to start to just add tension. OR try dumbbell squats or kettlebell squats (goblet squats)
2️⃣ KEEP GOOD FORM! Feet should be shoulder width apart. Now with that being said everybody has different anatomy and no two bodies are equal. Your hip alignment may require different stances to attain a comfortable and safe squat. Play around and do what feels good to you! 🤗
3️⃣ PUSH WITH YOUR HEELS! Rather than pointing straight ahead, your feet will turn out slightly. Push with your heels 😤 keep feet stabilized. It’ll also help keep your arches from collapsing, which can make your knees more likely to cave in. TRY NO SHOES! Some people find this method easier, or using flat shoes can work as an advantage 💯
4️⃣ PROTECT YOUR BACK! Try to keep your shoulders and upper back from rounding, which could overstress your spine! Don’t lose that arch in your lower back. Avoid rotating your hips to protect your lower back 😅 keep your chest high and your gaze straight!
5️⃣ ADD IN CARDIO BURSTS: adding short bursts of cardio before or during your workout wil not only warm you up, but keep your heart rate up in between sets 😛 adding high resistance training into your lifts will no doubt increase your strength in heavy lifts. Get warmed up!
6️⃣ DONT NEGLECT THE ANKLES: For the hips to open up, you have to have adequate hip adbuctionn, meaning your ankles should NEVER pronate (transferring weight to inner edge instead of ball of the foot), but supinate (transferring weight to the outer edges of your feet) sometimes ankle mobility is the reason for knees collapsing inward 🤨
I HOPE THESE TIPS HELP YOU! Are you interested in seeing a video of me demoing? Let me know 🥰
R.I.P to those calories you’ll burn! 😅🔥
