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How to Improve your Squats
Mastering the Squat! How you can get stronger instantly!
Squatting is a full body exercise that you can use to push your workout to a new level!
Most people know that squatting, when done right, is one of the best workouts you can do. But what most people don't realize is that they can lift up to 10 percent more right now, with only a slight adjustment in how they perform their routine. It's true!
I'm going to show you how to use your core muscles to not only stabilize you during your squat but also how to use those same muscles to lift more!
This technique can change the way you lift forever by showing you how to maximize the muscles you already have! Become a better athlete and perform more efficient workouts, all in one!
Learning how to use your core muscles to do a squat isn't something that comes naturally to most people. It is going to take practice to teach your muscles how to perform the squat correctly, so patience is a virtue here.
The first step is to pre-exhaust the muscles in your core by doing several exercises that target your core muscles. It sounds a bit strange, I know, but pre-exhausting them makes sense. By working them first, it allows us to feel them much more effectively when we squat. This way, we can make sure we're utilizing the right muscles at the right time. It also forces you to use your core to do the squats properly since your muscles will be tired.
- The proper exercise to exhaust your core muscles is called the “Cable Gripping Trunk Twist. This exercise is amazing for building up the strength and power of the core area and creating eye-popping oblique development.
- Start with only your right hand on the handle. As you come part way around, place your left hand on the CABLE and start
- It’s critical that you keep the right arm slightly bent, stiff and straight out in front of you. If you let it bend, you will turn the exercise into a sideways row, which will reduce it’s effectiveness.
- As you come around past the halfway point, you will be primarily pushing with the left hand on the cable, dramatically increasing the torque on the abs in this exercise.
- This pictures demonstrates the position of the left hand on the cable at the end of the movement.
- The cable is bent about 90 degrees at the end. The right arm is only stabilizing the movement now and the left arm is pushing against the resistance.
You'll want to do two sets of 8 reps with a 30 second rest in between them. As soon as you are done with them, we want to move on to our main goal. The next step is the "Low Pulley Deadlift"
Attach a straight or cambered bar to a low pulley. Use a heavy weight for this exercise. The execution is very similar to a standard deadlift.
This exercise is all about angles. Get into the start position, making sure your lower back is arched. Now, take a few steps back, away from the pulley, taking the weight with you.
Do a deadlift movement but keep the knees bent and focus on straightening at the hips rather than the knees. You should notice your core muscles immediately reacting as tension builds in that area.
You will now be forced to use your core muscles to push up, otherwise you would fall forward. Do 2 or 3 sets of 8 reps of this exercise, focusing on pushing your torso straight using your core muscles. Once you feel that you've gotten a good feel for the core muscles you are using, it is time to apply them to squats.
Load the squat bar with weight you’d normally use for about 8 reps. Do a few reps the old way, but not to the point of exhaustion. Then, with the energy you have left, go down to the bottom of the squat as you normally would. As you start to come up, push with your core muscles, just like you did when performing the Low Pulley Deadlifts.
By using your core muscles, the squat should be significantly easier. It might take some practice, but you should notice the results right away and your weight can increase significantly.