This is a cool lil’ hack for goblet squats! If you’re training at home with minimal equipment and find it difficult to increase your resistance when squatting, then here’s a nifty way around it.
WHO SHOULD USE THIS EXERCISE?
If you’ve been training for at least a few months at least and have advance past the functional stage, then this is for you.
TARGETTED MUSCLES:
Gluteus Maximus
Hamstrings
Quadriceps
KEY POINTS:
Loop the band around your feet, so that you are standing on it
The dumbbell should be under both straps of the resistance band
Squat down, and twist the dumbbell into a goblet position in front of your chest, in order to get into the starting position
Keep your chest high, back straight & core tight
Squat ass-to-the-grass, using full range of motion
Swim kicks is a beginners level abdominal exercise that targets rectus and transverse abdominis.
WHO SHOULD USE THIS EXERCISE?
if you are just starting out in training then swim kicks are a great way to build some foundation core strength. More advance gym goers would benefit more by incorporating the movement into circuits.
KEY POINTS
Put one hand on top of the other and place them underneath your lower back, so that there is no space between your lower back and the floor
Point your toes and lock your knees
Your kicks should go no higher than 60° from the floor
Back at you with some ankle stretches & drills to improve your function ability.
Poor flexibility of the ankle can thwart your gains from squats, so it’s an issue that should be addressed, especially if you are new to training. Squatting deep engages glutes, which are probably the most important core muscles. Yes, they are a part of the legs group, but they are also the base of the core, because of the way that they support the pelvis and lower back. Knee problems are 90% of the time either foot, or hip (glutes) related. These drills will help improve, not only, your ankle mobility, but also your overall bio-mechanics from the bottom up.
Included are…
– Calf & Achilles Stretches
– Tibialis Anterior Stretch
– Foam Rolling the Calf and Achilles
– Foam/Ball Rolling Tibialis Anterior
Recent Comments