EvolvedSX Exercise Of The Week: Squats

Hello sledRacer.com fans, it’s Drew Robertson from EvolvedSX with another EvolvedSX Exercise of the Week. Last time we did pull-ups and this week we have another exercise that separates the men from the boys, squats. follow along as I walk you through the muscles the exercise works, the benefits of the exercise and how to do them correctly. As an added bonus I threw in a workout you can try. As always, e-mail me if you have questions.

Quadriceps Muscles
The quadriceps muscles also are known as the thigh muscles, they are made up of four different muscles — the vastus intermedius, the rectus remoris, the vastus lateralis and the medialis. They engage when you’re performing a standing or lunging squat. Without these muscles, you wouldn’t be able to bend at the knee or hip joint, lift or lower your leg, or perform squats.

Buttocks
Your gluteus maximus, or gluteals, are your buttocks muscles, two large muscles that extend from your upper back hip down to your upper back thigh. The glutes enable you to rotate your hip, stabilize the thigh and help bear the weight of your body, according to Get Body Smart. Without your buttocks muscles, you’d find it difficult to lift or lower your thigh, stand or balance your body weight.

Hamstrings
The hamstrings are a group of muscles along the back of the thigh, extending from the bottom of the buttocks to the back of the knee joint. Composed of the biceps femoris, the semiteninosus and the semimembranosus, this group of muscles works in conjunction with the contraction or extension of the quadriceps. For example, when the quads extend, the hamstrings contract, and vice versa. Without the hamstrings, leg strength and stability would be severely compromised, making simple movements like squatting, walking or sitting difficult, if not impossible.

Spinal Erectors
The spinal erectors – the iliocostalis cervicis, thoracis and lumborum – are muscles in the back. These muscles allow you to stabilize your torso for balance and posture, and bend to the side or rotate on your spinal axis. Tendons and ligaments to these muscles connect the upper portion of the spine to the mid- and lower sections of the spine and pelvic girdle, offering stability. These muscles help keep the spine aligned during various body positions, and are especially important for lumbar support. Squats engage the spinal erectors, helping to increase back support and strength.

Make sure that you’re working on perfecting the squat without weights before you get under a bar and think you’re ready to squat 300 lbs!

In the series of Pictures above you’ll notice that Corey Watkinson (pro-lites racer ISOC, racing for BOSS racing) is keeping his back flat and his head and shoulders up right during the entire motion.

The first part of the squat, as you lower yourself down, think of sitting down on a bench, stick your butt out and back, don’t simply drop straight down as this will bring your knees out over your toes.

Don’t ‘bounce’ at the bottom of the motion, stop and pause, contracting your core and then drive up through your heels, squeezing through your glutes.

I often get my clients to practice squatting with a mirror and working on keep there shins (tib / fib) vertical with no deviation forward through the whole squat motion.

Workout of the week:

Air squats x 30
Push-ups x 20
Mountain climbers x 10 per side
Rest 30 seconds
Complete 7 rounds

Finisher:
Air squats / push-up ladder
Start with 40 squats, and 5 push-ups
Then: 35 Squats and 10 push-ups
Then: 30 squats and 15 push-ups
Then: 25 squats and 20 push-ups
Then: 20 squats and 25 push-ups
Then: 15 squats and 30 push-ups
Then: 10 squats and 35 push-ups
Try resting as little as possible, if your unable to complete the given reps without breaking form rest for a longer period of time, never sacrifice form for reps!!!
For those who are brave, complete the ladder one time take a 2-3 min break and repeat it one more time.

If you have any questions about training / nutrition please contact me:

drew@evolvednutrition.com

and follow us on Twitter: @EvolvedMX for daily updates and tips

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