90 DAY CHALLENGE WEEK 1: THE SQUAT FAMILY (BACK SQUAT:WK 1 DAY 2)

20 Sep

Moving along in the Squat Family, today we will cover the Barbell Back Squat. If you are looking for one exercise that does it all, the Back Squat would definitely be a wise choice.

Many people (usually Men) have a tendency to put way to much weight on the bar and end up sacrificing form…… Here is how we fix that

  1. Put a medicine ball or an object of equal height  on the floor behind you
  2. Squat down until you are lightly sitting on the object
  3. Stand Back up to a strong posture

NOTE: This is a great way to make sure you are getting full depth on your Squat’s; you may be surprised at how hard it is at first but don’t be discouraged. This can be done with any kind of Squat.

Click HERE to see a great video on the Barbell Back Squat

Click HERE to see the Air Squat (a great way to warm-up for a workout of Back Squats)

  • QUESTION:   How many reps and sets should I do?
  • ANSWER:

Beginner: 3 sets of 10-15 reps (you need to learn the form)

Intermediate: 5 sets of 5 reps (this is debatable but 5 x 5 is proven to be affective in building strength)

Advanced: You don’t need my advice but I would recommend you follow Jim Wendlers 5/3/1 Manual or something similar

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