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1/31/2020 Comments

Bringing on the squats

My last blog talked about the health benefits to squatting. If you haven't had the chance to go over it, here is the link to it. That way I don't have to bore you if you really don't want to know.

Today I just wanted to demonstrate the typical squats you will see performed in different workouts and just a couple of little tips on setting yourself up for your squat, which you will find in the first video. So how about we get started???

If you are just starting out one of the first squats that I recommend is implementing the bodyweight squat, which is demonstrated towards the end of this video.

This will allow you to work on you form, get comfortable with it, and help build up those leg muscles to progress to the another variation.

Please remember that everyone's body is different, so you stance may be different than mine or the person next to you.

The Goblet Squat is usually the next one that I will have my clients perform if they are new to working out. Otherwise I will use it as a warm-up or filler in another workout.

Keep that dumbbell close to the chest, look forwards, glue those feet into the ground, and only take the squat as low as you can. If you can't break the 90 degree plane with the knees and hips that is just fine. Use that as a goal to work towards.

The Sumo Squat allows you to hit those inner thighs a little more due to a wider stance and your feet are usually angled out a little more, about 45 degrees, than your normal squat stance. Who doesn't like to hit those inner thighs? Those adductors help move your leg towards you body and can help strengthen up those knees.

The back squat is one that you will see over and over. I don't know if this is the most popular one, but it sure seems like it.

My biggest takeaway for you on this, is make sure you are comfortable and confident with your form and ability to knock these guys out. Progress in a manner that works best for you.

Placement of the bar should be on shoulders not your neck, keep a nice and even pace throughout the movement, and please remember to breathe. I lost count of how many times I have seen people holding their breath.

The front squat! While I like all squats, I really think this one may be my favorite. For two reasons.

All squats will activate the core but this one will put a little more emphasis on the abs due to the placement of the weight. Which leads me to reason two.

Because the placement is on the front, it takes some of the pressure off of the back and for those that suffer from low back pain, like me, this is ideal for those times you may have a flair up or it is feeling a little weak or tired.

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1/31/2020 Comments

Squats Are Healthy

Give me a second and think about movements you do during your everyday living activities that mimic the squat.

Did you come up with, sitting down and standing up? Or how about picking something up off of the ground or low shelf? These are just some of the movements that mimic the squat, of course when done properly. The unfortunate thing that is happening is that we are seeing more people with lower back pain and shoulder issues due to prolonged sitting at desk or cars and always typing on their computers or phones, and people are picking things off of the floor by hinging instead of squatting.

Since I like to keep things short I am just going to give you three reasons why squatting is beneficial to your health.

By incorporating squats into your workout you are strengthening the muscles that help hold our spine straight and you are promoting bone growth. This will help improve your posture, increase flexibility, help with eliminating pain and give you a fighting chance against osteoporosis. Believe me, when I say you can fight low back pain with squatting. I have dealt with low back issues since 2007 and can feel the difference when I don’t keep up with my strength training routine which incorporates different forms of squatting.
Squatting will increase collagen, which will help give us that toned look, and release natural HGH (human growth hormones) from our pituitary glands. HGH helps us mend after a lift day and will help increase energy, stimulate bone growth, improve our mood, and fat loss.
Let’s go over that fat loss that I just mentioned. Our body uses mostly our larger muscles to perform the squat, especially when we put heavier loads on them. Since larger muscles burn more calories than our smaller ones you can expect your calorie burn to be higher, plus the calorie burn is longer afterward than what you would get with cardio. Most studies show we can burn fat up to two hours after cardio is performed and we can burn fat up to 18 hours after strength training.

Squatting is a great movement to add to your workout routine and there are so many different variations of the movement. Start off light, find one that you are comfortable with and use that as your main squat, use proper form, and play with the other variations once in a while. The most important thing is to be comfortable with the movement and give it your best effort!

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Hi guys!! Welcome to my thoughts and just some health information that I hope you can use! Let me just state this now. I am not a writer, English major, or even a blogger, so there will be mistakes in here.

This is where I keep it real and try to provide you with useful information and a little bit about myself. I am not flashy and don't feel that I need to post half naked bodies to get my point across. There is enough of that and I am not any part of it.

Have something you want to talk about or a question? Just leave me a comment or message and I will get back with you. Now let get talking!

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Bringing on the squats

Squats Are Healthy

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YOUR CART

Bringing on the squats

Squats Are Healthy

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Archives

​Privacy Policy© 2014 F.E.S Fitness — All rights reserved

Privacy Policy

© 2014 F.E.S Fitness — All rights reserved