Workout of the Day
Then, after 5 minutes rest…
Muscle-up 3x 3-2-1
True Push-up 15-10-5
From a great article on the Back Squat by the National Council on Strength & Fitness:
“The back squat is one of the most functional exercises among the repertoire of compound lifts. The high axial position of the resistance places significant demands on key spinal stabilizers as the center of gravity is elevated while the muscles of the hip and knee act to coordinate acceleration and deceleration. The squat yields significant benefits for several applications, including strength, power, and muscle hypertrophy. When performed with correct form, the action at the acetebulum (hip) and the knee create force couples that strengthen hip and knee extensors while stabilizer contribution secures the axial and upper appendicular skeleton. When this system functions efficiently, ground reaction force is effectively transferred into the bar and the skeleton moves in proper alignment.
Proper squatting technique allows the body segments to correctly coordinate the force generated from movement segments and allows for significant collective force development. Weakness or dysfunction (poor stabilization and flexibility) prevents the muscles from working together properly and therefore any strong single segment may be ineffective at transferring the energy through the next aspect of the kinetic chain. This is commonly seen at the trunk. Stronger hip and knee muscles often become imbalanced with the trunk, which becomes clearly evident when a posterior pelvic tilt occurs at full range of motion. Although lack of flexibility is a common contributor to poor technique, weak spinal stabilizers are a more common contributor to loss of pelvic stability. Additionally, leg presses, leg extensions, and other exercises may strengthen the quadriceps to a point of imbalance when compared with the hip extensors (evidenced by inward knee movement and excess back extension).”
Read the whole article HERE.