Don’t feel like Squatting?

Squatting is a fantastic exercise for the lower body. It works everything from the quadriceps, adductor group, and glutes to the hamstrings and erector spinae. The squat is considered the number one bodybuilding movement pattern.

Squatting is a fantastic exercise for the lower body. 

With this in mind, one should always try to implement a squat pattern in their resistance training programs. Now you may be saying to yourself, ‘Does that mean I need to back squat every time I am working out?’. Not at all, there are plenty of options out there in regards to exercise selection for the squat. The following list is created so you can spice up your sessions while keeping the basics in place

Enjoy!

Barbell ExercisesDumbbell/Kettlebell ExercisesBodyweight Exercises
Barbell Back SquatGoblet SquatPrisoner Squats
Barbell Overhead SquatKettlebell SquatSquat Pulses
Barbell Front SquatDumbbell Squat and ReachWall Sits
Barbell X Front SquatOverhead Kettlebell SquatBasic Bodyweight Squat
Range of Squat Exercises

Food for thought.

Till next time, Stay Stoic,

SSC

Strength Training

What is it all about? Well, if we go to the research, the term strength means ‘the ability to apply force.’ Now you may be wondering, why does that concern me? The main reason we are recommended to strength train is to get stronger. The reason why we want to be stronger is, it aids in our ability to move freely the older we get and helps combat ageing.

Strength training helps build bone strength, meaning that it helps reduce breaks and falls later on in life. This type of training is also good for our mental health, with studies showing a positive link to our mental wellbeing.

But how?

Here are the 6 key points to need to strength train effectively.

  1. Use big compound exercises. My personal favourites are the Back Squat, Deadlift, Bench Press, Overhead Press, and the DB Row.
  2. Keep the rep ranges between 4-6.
  3. Keep the set to a maximum of 3
  4. Perform each exercise with the full range of motion (ROM)
  5. Increase the weight every 3 sessions by 1.25 or 2.5kg.
  6. Ensure your technique is assessed by a trained professional to make sure you are performing the exercise correctly.

Food for thought.

Till next time, Stay Stoic,

SSC