Sumo Jump Squats
Sumo Jump Squats are great for advanced gym goers that are looking to increase their vertical jump by building explosive leg power.
Stand-on-the-Band Kettlebell Swing
This is an advanced level kettlebell swing that will help take your hip thrusting power to the next level.
WHO SHOULD USE THIS EXERCISE?
Gym rats working at an intermediate-advanced level that have already mastered the standard swing. Females should be able to swing a minimum of 16kg for ten repetitions, and males 24kg, without a resistance band, before moving on to this exercise.
WHICH MUSCLE GROUPS DOES A KETTLE BELL SWING WORK?
- Hamstrings
- Gluteus Maximus
KEY POINTS:
- Keep your chest high, ass out, and core tight
- Hold the kettle bell by the handle with both hands
- Thrust your hips to swing the kettle bell towards the ceiling
- Keep your bodyweight on your heels
Stand-on-the-Band DB Goblet Squat
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
- Drive your heels through the floor when ascending
Single Arm Twisting Bulgarian Squat
Butterfly Hip Thrusters: Glute Activation
WHAT IS GLUTE ACTIVATION?
Glute activation is a process that encourages an exertion of force from the gluteus muscle group that is strong enough to dominate lower body movements as opposed to other muscles, such as the quadriceps, or lower back. If your glutes are firing off properly then you can improve mobility & posture, eliminate migraines, lower & upper back pain, improve eye sight, speed, strength, agility, as well as many other things.
HOW DO I KNOW IF MY GLUTES ARE ACTIVATED?
I recommend taking part in this mobility screening to find out exactly what is going on for sure: https://immortal-training.com
WHO SHOULD USE THIS EXERCISE?
I highly recommend this exercise whether you are male, female, young, or old!
The focus is on gluteus medius, which is responsible for abducting the leg while rotating the femur outwards (i.e. – pulling the leg away from the body). This will help stabilise the hips and knees during big movements such as squats and dead lifts.
One of the main benefits is that the muscles in the hip flexor and adductor areas (in the groin area and inner thighs) will be stretched while the glutes tighten, which will help realign the pelvis into a more ideal position. If bootybuilding is what you are in need of then this move is a necessity!
I have used this exercise on clients for years and, along with a few other movements, have seen it turn flat bums into perky, round ones.
😁
Box Squats: How to Advance
The video below explains how to correctly perform and advance the box squat, so that you can eventually squat with perfect form.
WHO SHOULD USE THIS EXERCISE?
Beginners who lack the ideal bio-mechanics for squatting ass-to-the-grass. This could be down to poor glute activation, tight hip flexors, tight hamstrings, bad posture, other issues, or a combination of several factors. To find out more about your overall bio-mechanics you should take part in this mobility test first: https://immortal-training.com/overhead-squat-test/
HOW DO BOX SQUATS WORK?
Box Squats will enable you to slowly increase your squat depth over time without a high risk of injury. The movement can also trick the brain into aligning the pelvis and lumbar into the correct position during your descent. Something about having a target to aim your posterior towards makes this possible. Over time your neurological motor map will change. Thus retraining not only your body, but also your mind, to squat safely and correctly.
HOW TO PERFORM
Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps
Key Points:
- Keep your chest up, back straight & ass out
- Hold a stick on the back of your shoulders
- Stand with feet just outside of shoulder width, toes slightly pointed out
- Squat down to the box, sit back slightly and drive yourself back up through the heels
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