This weeks exercise! Squat with band 50 kg. ▪ Use a small band and put it right over your knees ▪ Put the bar on your back as showed in the video ▪ Knees the same derection as your toes ▪ The depth of your squats depends on several things, but around 90 degree or deeper if your tecnique and mobility is in place. ▪ Breathe in deeply as you go down and hold your breath until you start to extend your knees and hip. ▪ Chest up ▪ Look streight ahead ▪ In the video I try to stop for 1 second at the bottom. This is to ensure that I have control. ▪ Shoes should be flat, or you can use wheightlifer shoes. If you dont have flate shoes, take them off ;) Why do I use a band and should you? As a girl with pretty wide hips, pronation in my ancles and completely flat feet, my knees buckle inward during squats. The band helps me work on one off my weak links, Gluteus medius. I would recommend the use of a band if you have problems with knees touching. How many reps and sets? Again it all depends on you goal. As a kettlebell athelete I do strength training. 3-5reps, 3-5min break, 3-5 sets. If your goal is more muscles mass, hypertrophy, 8-12 rep, 1-1,30 min break, 3-4 sets. Squat is an easy and difficult exciersice, so I will make an other video with tips. Hope this few tips is helpful :)
Posted on: Tue, 13 Jan 2015 21:34:33 +0000
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