Mondays Move of the Week: Today we feature One Health Clubs Personal Trainer Brian Cruz performing a Back Squat. Check back next Monday for another #MoveoftheWeek The #BackSquat is perhaps one of the most beneficial lifts you can master. Squatting will help you develop leg and hip strength and also promote stability. If you are looking to build muscle, burn fat, and get strong then adding squats to your weekly program is a must. This is, however, not for everyone as it requires a certain level of mobility at the hips, spine, and shoulders which some people lack but if you are ready to give it a go consider these few tips: 1) Sit Back and Knees Out What you should be aiming to do is sit back as you squat down which will allow you to centre the weight over your midfoot-to-heel as you go through the movement. Think of sitting back into a chair. 2) Squat Depth Squat as low as is comfortable for YOU. Not everyone is built to get their butt all the way to the ground. A good rule of thumb is to squat slightly below parallel which would be your hips at or below your knees. This not only targets your glutes more efficiently but also prevents the pressure on your knees. 3) Back to the Top Once you are at the bottom, make sure you are activating your glutes and hamstrings by squeezing your butt when you start to press. This will allow you to squat more weight and keeps your knees safe. Keep pressing your knees outward and staying tight throughout your back to maintain stability throughout the whole movement and remember to ALWAYS keep heels planted to the ground.
Posted on: Tue, 29 Apr 2014 00:26:01 +0000
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