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Primal Movements: 10 good squat exercises to do in the Classes

Movement is one of the ways that man has at his disposal to know the world, to interact with the external environment and to acquire the information necessary for the organisation of our behavior.  Numerous experimental evidence shows how, by moving, we make in advance, a choice of information that is useful to perform a certain action. Therefore, the physiology of action is considered as the product of the integration between motor and sensory processes.

All the movements we make during the day, for example getting in the car, lifting food, holding a baby in our arms, are examples of primal movements, which develop shortly after birth and our dependence on them extends throughout life.

The most direct way to describe primal movements is to imagine our ancestors and their motility, dictated and shaped by a fundamental imperative: to survive.

Squat is one of the 7 fundamental movements on which the Skillathletic methodology is based. It is a must for anyone who has ever approached functional training, fitness and / or weight room and is great for improving strength, explosiveness and power of the lower limbs.

This movement is characterised by the involvement of all three lower limb joints: hip, knee and ankle. Squat can be included in many training programs precisely because of this characteristic.

  • It improves strength and power
  • Improves muscle tone of the whole leg
  • Increases cardiac output, especially if done with overloads, and caloric consumption
Back Squat

Back Squat

Back Squat is one of the pillars of strength training.

The back squat is performed at the half rack and can often be found in the Brave and Mighty classes. The characteristic of this exercise is the support of the barbell on the trapezius muscle, at shoulder blades height.

Front squat

Front squat

We can call him the brother of the back squat.

Up!

The front has the characteristic of the front positioning of the rocker arm, it rests on the deltoids and is kept stable thanks to the support surface created by the arms. In order to perform this exercise correctly it needs a good mobility of wrist and shoulder. It is used in Mighty classes, but you can also find it in some Brave classes. Its use is specific to train the movement of clean because in the moment of the turn to the chest you will have to take exactly this position.

Goblet squat

Goblet squat

The goblet squat can be considered as a regression of the front.

Kettlepower

The load is always held at the chest, often using Kettlebell or Db, with the elbows tight to the body. This exercise is present in the Brave and Boost classes as the use of the tools allows it to be performed for a longer period than the barbell.

Bulgarian squat

Bulgarian squat

Bulgarian

Much used in the Brave classes, the Bulgarian squat is characterised by its effectiveness in improving the tone and strength of the lower limb. It is an exercise that is performed unilaterally because the other footrests on an external support: a plyobox, a rise or a med ball. Not only strength and power are necessary to perform it, but also coordination and stability because all the load is distributed on one foot and the activation of the core plays a very important role.

Box squat

Box squat

The box squat is an excellent exercise to refine the squat technique.

To the box

It can be performed using either the barbell or other such tools. The principle of this movement is to learn and improve the descent phase during squatting. The user must descend until he touches the plyobox or the med ball behind him. This exercise can be found in Brave classes or Mighty’s Build phase.

Tempo Squat

Tempo Squat

Slowly

The squat time is a variation of the back squat in which the difficulty resides in the T.U.T (time under tension) because the request is to perform the movement in a slow and controlled way, often with an isometric phase at the point of the squat. It is an exercise aimed at the development of strength and technique, you can find it in the Brave and Mighty classes.

Pistol squat

Pistol squat

The pistol squat is a progression of the air squat.

One Leg

It does not use overloads but only the weight of your body. In this case the weight will be supported only by one leg while the other will only be used as a counterweight to maintain balance during its execution. This exercise is often proposed in Brave classes.

Jump squat

Jump squat

This is the most dynamic version of squat as it involves jumping up from the crouch.

Go!

This exercise can be used to improve strength, explosiveness and speed. The Fast, Boost and Brave classes often feature plyometric or explosive exercises such as the Jump squat.

Overhead squat

Overhead squat

Up & Down

The overhead squat is a squat where the overload is kept above the head, it can be performed using the barbell, kettlebell, Db, mobility stick, power band and other tools. The difficulty of this exercise lies in the fact of its multi-articularity, having a good mobility is essential to be able to perform it correctly without incurring injuries. As an exercise it can be present in many classes:

  • Mighty to improve the final stage of snatch.
  • In brave with the use of kettlebell or Db, this can be a first approach to the exercise itself
  • In boost with the use of a power band or mobility stick. Even with a low load this exercise creates a considerable calorie expenditure due to its complexity.

 

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