Target Body Part: Legs, Trunk, Arms
- Primary Muscles: Quadriceps, Glutes, Hamstrings, Calves, Abdominals (Rectus, Transverse, Oblique)
- Secondary Muscles: Biceps, Shoulders, Lats
Equipment Needed: Barbell
Performance Points:
- Begin standing with feet under or slightly outside of hips with the barbell in the crook of the elbows.
- While maintaining posture, squat down until the elbows almost touch the knees.
- Press down with both feet, and return to the original position.
- COACHES KEY: Keep the barbell as close to the body as possible, avoid leaning forward breaking posture.
Reps/Sets:
- Include this exercise as part of a Strength training program
- Complete 4-6 repetitions with a heavier BB (Strength) / 12+ repetitions (endurance) with a lighter BB.
Modifications:
- Beginner: Kettle bell Goblet Squat (Bell Up or Down)
- Advanced: Zercher Split Squat/Lunge
This exercise will help you build strength and stability for sports like wrestling and Brazilian Jiu-Jitsu.
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