A site devoted to Weightlifting, Crossfit and Kettlebell Training. The main purpose which is to share ideas and provide motivation for myself and others.
Thursday, October 15, 2015
“Squat Walk Outs”...
Decided last minute (in jeans) to do some "squat walk outs". Did 315x1, 365x1 and 405x3 @ ten seconds each.
"If you want to improve your squat then I suggest you add “Squat Walk Outs” into your squatting program.
A squat walk out is very simple.
Take whatever your current PR is on squats and add 10% more onto the bar.
Get under the bar, get tight, stand up with the bar then walk it back and hold it for 10 seconds.
Then slowly walk it back in and re rack the weight.
When I saw “hold it for 10 seconds” you are not just holding the weight, you are creating TENSION for these 10 seconds. You are bracing your core as hard as possible, squeezing your glutes, keeping your lats tight and acting AS IF you were going to squat the weight.
This is a very simile and effective way to get stronger and have more confidence with big weight on your back".