We're excited that one of our UndiesDrawer bloggers is also a personal trainer. We're combining his love for underwear with his desire to train for fitness by posting fitness instructions and tips along with videos of Chris performing the exercise with the right form while in his underwear. Chris loves to work out in his underwear, and if you're in Phoenix, Arizona area, he's actually willing to do underwear personal training sessions. You can contact him through his website at http://www.transformerfitness.com.
Today I would like to talk more in depth about an exercise that is probably the most revered in the health and fitness industry. Just saying the word causes clients to moan and groan in painful anticipation of performing an exercise many have classified as “evil.” This particular exercise is without a doubt one of the most effective exercises you can do that not only gives you a well-developed lower body (with the exception of your package) but can also give you a stronger core. Of course all of the benefits are dependant on your ability to do this particular exercise with proper form. That is why I am here today to impart my wisdom onto you so you can reap all the rewards that come along with performing this exercise properly.
Of course I am talking about the squat. For years I have used this exercise not only with my clients but also in my own workout routines with great success. My legs are well developed, my butt is round and firm and my core is stronger than it has ever been. Not to mention the fact that doing squats in the gym on a regular basis has allowed to vastly improve my endurance.
When my clients first come in for their initial assessment, I ask them to do a few key exercises for me in order for me to see their form. Almost every client does the squat horribly wrong. Their backs are arched, their knees are going way past their toes and their stomachs are being pushed out putting unnecessary strain on their lower backs. Depending on how poor their form is, I decide which type of squat is the most appropriate to start them off at. There are three levels of the squat that I prefer in my training studio. I will list a brief description of them below along with a video of myself in my tighty whities so you can see how the exercise should look.
Level One – The Ball Squat:
Grab a physio-ball along with a set of dumbbells over to a well-supported and immoveable wall. First place the ball against the wall so it is supporting your back. Grab one dumbbell in each hand and walk your feet out away from you about 6-12 inches. Now bend your knees, tighten your abs like you are preparing to get punched in the gut and squat down like you are sitting onto a chair. Pause at the bottom of the movement once your legs are parallel to the ground and slowly return to the original starting position. Perform three sets of 15-20 repetitions with one minute of rest in between sets.
Level Two – The Medicine Ball Squat:
Grab a medicine ball and chair/bench before performing this exercise. With the medicine ball in your hands, place your feet shoulder width apart and about 12 inches away from the chair/bench. Tighten your abs, bend your knees, stick your butt out (keeping your back as flat as possible) as you straighten your arms and push the ball in front of you for counter balance. Squat down until you feel your butt tap the edge of the chair/bench, pause (without sitting down) for five seconds and then slowly extend your legs until you return to the starting position. Perform three sets of 15-20 repetitions with one minute of rest in between sets. This exercise can also be done with a 25-pound plate. Once you have mastered the squat with that weight, move up to a 35-pound plate.
Level Three – Barbell Squat:
This is the most advanced version of the squat and should only be done once you have mastered the other two levels. I recommend starting off with less weight on this exercise until you feel strong enough to up the resistance. On all the other squat levels I advised to only squat low enough for your legs to be parallel with the floor. With barbell squats you can squat lower than that only if it causes no pain to your lower back and knees. Rest the weighted barbell on your shoulders and step back away from the squat rack. Feet should be shoulder width apart, abs should be tight and your knees should be slightly bent. Inhale, bend your knees, stick your butt out and lower the weight down until your legs are parallel to the ground, or if you are comfortable, slightly below parallel. Pause at the bottom for the movement for two seconds, exhale and press through your heels as you push the weight back up to the starting position. Perform three sets of 12-15 repetitions.
Once you have 100% mastered level three, you can add some balance challenges into your squatting routine. For example, you can squat on Dyna-discs or a BOSU for added intensity. You don’t have to start at level one if you have been training for a while. However, if your form is poor on the barbell squats, then I recommend spending more time with the level two squats until you have perfected your form. Then feel free to move up to level three. Squats are a highly effective exercise but can also be very dangerous if done with poor form so please make sure you don’t move onto higher levels until you are positive you can handle it or until a trainer/friend can assess your form for you.
Don’t fear squats anymore. Just tell yourself that the effort is well worth the benefits. I use to be a squat hater, but seeing how it has benefited me physically and sexually has made me become squats #1 fan. Give them a try and I think you will agree with me.
My knees hurt when I do squats. Is there an alternative exercise?
Posted by: Brayden | December 10, 2008 at 11:36 PM