Skater Squat
Overhead Squats in Resistance Band
Doing squats with a resistance band engages the muscles differently than with weights in the sense that the band produces more resistance as it continues stretch. With weights, such as dumbbells and barbells, the resistance remains the same throughout the repetition because you only have to work against gravity.
Targeted Muscles: Gluteus Maximus, Hamstrings. Quadriceps
Key Points:
- Keep your back arched, feet flat and core tight
- Stand on the band so that it is under both of your heels
- Hold the band overhead with a wide grip – outside of shoulder width
- Squat ass-to-the-grass using full range of motion
- Drive your heels through the floor to ascend
Overhead Squat Test
WHAT IS AN OVERHEAD SQUAT TEST?
The overhead squat test is a simple way to assess your overall function ability and biomechanics. It will give us general understanding of how the kinetic chain of energy works throughout the body.
WHAT DO I NEED?
- Broomstick
- Camera
- Barefeet
HOW DO I PERFORM AN OVERHEAD SQUAT?
Watch the video below for detailed instructions of how to perform the movement.
Key Points:
- Keep your back straight, chest high and core tight
- Your feet should be shoulder width apart
- Take a wide grip (outside shoulder width) and hold the stick directly above your head
- Squat ass-to-the-grass (if possible) using full range of motion
- Keep your feet flat and drive yourself upwards by pushing through the heels
Goblet Cable Squat
GOBLET CABLE SQUAT
The goblet squat is a great move for beginners that are just learning how to squat. It can also be done with kettle bells and dumbbells just the same, so it is a very versatile exercise.
Main Muscles: Hamstrings, Gluteus Maximus, Quadriceps
Key Points:
- Keep your back straight, chest high & core tight
- Stand over the cable
- Hold the close grip attachment on the heels of your palms in front of your chest
- Squat ass-to-the-grass
- Push through the heels to drive yourself upwards
For more variations go here:
https://immortal-training.com/goblet-squat/
Single Leg Cable Calf Raises
You can take a look around your local gym to see that calves are some of the most neglected muscles. These single leg calf raises will help you sort out those chicken legs!
Targeted Muscles: Calves
Main Points:
– Maintain a perfect posture with chest high and shoulders back
– Hold the cable in the hand that is on the same side as the working leg and keep the elbow locked
– The edge of the box should be in the arch of your foot to prevent you from pushing through the toes
– Stretch the muscle as much as possible and then stand on your tippy toe using full range of motion
– Train both sides evenly
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