Squats

Items in cart: 0
Total amount: $0.00

Squats

Bar as Balance Tool: With feet about hip distance apart, place the Body Bar® in front of you with one end on the ground and the other lightly grasped in your hands. Push the hips back while you bend the knees, as if sitting into a low chair. Keep weight in the heels as you lower down. Push through the heels and extend the knees to return to the start position. To counter balance the hips moving back, lean the Bar slightly forward. As you progress with this exercise, begin trying to keep the bar upright (not leaning forward as you go back) with a light grip.

NOTE: For many people, the range of motion necessary to find the squat effective causes balance issues. Using the BodyBar as a balance tool will allow you to focus on sitting back in the hips, keeping weight in the heels and exploring a big range of motion for the full benefit of the exercise. As you progress with this exercise, begin trying to keep the bar upright (not leaning forward as you go back) with a light grip. (This bar hold option may also be used when executing a one-legged squat.)

Front Hold: With feet about hip distance apart, fold your arms and place your hands on the opposite shoulder. The Body Bar® will rest right above the elbows. Push the hips back while you bend the knees, as if you were sitting into a low chair. Be certain to keep weight in the heels as you lower down. Push through the heels and extend the knees to return to the start position. Keep the elbows lifted (which will keep the chest lifted) to keep the bar in place as you lower down.

NOTE: When squatting, many people have a tendency to drop the chest as they lower down. When holding the bar at shoulder height on your arms, you will be reminded to keep the chest lifted throughout the exercise. (This bar hold option may also be used when executing a one-legged squat.)

Shoulder Hold: With feet about hip distance apart, bring the Body Bar® up and over your head to rest lightly on the fleshy part of your upper back. Push the hips back while you bend the knees, as if you were sitting into a low chair. Push through the heels and extend the knees to return to the start position. Make sure you do not pull on the bar during the squat, but rest your hands lightly on the underside of the bar during the execution.

NOTE: The shoulder hold (behind the head) is a common use of the BodyBar during a squat. However, if you have shoulder flexibility limitations, this may not be a good option for you. Try the front hold instead. (This bar hold option may also be used when executing a one-legged squat.)

Knee Hold: With feet about hip distance apart, place the bar right above the knees. Push the hips back while you bend the knees, as if you were sitting into a low chair. Be certain to keep weight in the heels as you lower down. As you lower, the bar will begin moving towards the ground and just slightly below the knees. Push through the heels and extend the knees to return to the start position. The objective of the exercise is still to sit into the chair; avoid over-emphasizing the bar going below the knees by moving your chest forward.

NOTE: Holding the bar towards the knees is a nice alternative to the Shoulder Hold or Front Hold. The Squat is still weighted, but the shoulder requirement is greatly decreased. (This bar hold option may also be used when executing a one-legged squat.)

Shoulder Hold: With feet about hip distance apart, place the Body Bar® to the side of you with one end of the bar on the ground and the other end lightly grasped in your hand and in close toward the shoulder. Push the hips back while you bend the knees, as if you were sitting into a low chair. Be certain to keep weight in the heels as you lower down. Push through the heels and extend the knees to return to the start position. Remember to maintain a light grip on the bar and keep the bar perpendicular to the ground throughout the exercise.

NOTE: Proper knee alignment during a squat is crucial. At times, the knees tend to either fall in towards the midline of the body or out away from the midline. By placing the bar right next to your knee, you will constantly be reminded to focus on knee alignment throughout the exercise. (This bar hold option may also be used when executing a one-legged squat.)