Move of the Month from SVPT Fitness: Squat Challenge
We don’t always have access to weights when doing resistance training, such as squats, but you can easily challenge your squats without external load by using tempo and pauses, also known as eccentric and isometric.
Essentially, eccentric or slow squats, are when the downward phase of the squat is performed slowly, or for a count of 3-6 seconds. During that phase, the muscles in the legs are lengthening to keep the pace of descent slow and controlled. (On the way up, the muscle is shortened.)
For isometric squats, contractions occurs when muscle tension is present but the muscles do not change length and the muscle is held at a fixed length.
Three ways to challenge your squats without external load:
1) Paused or Isometric Squats: Pause in the bottom position of the squat for 4-6 seconds. Repeat for 6-10 reps based on fitness level, for 3-4 sets.
2) Eccentric Squats: Slowly descend for 4-6 seconds to the bottom position of the squat
Repeat for 6-10 reps based on fitness level, for 3-4 sets.
3) Isometric & Eccentric Squats: Combination of eccentric and isometric. Descend for 4-6 seconds to bottom position, pause for 4-6 seconds. Repeat for 6-10 reps based on fitness level, for 3-4 sets.
Keys for Success:
*Keep your chest up and chin neutral (look ahead, not up)
*Place feet in a position that feels good on your hips, and that your heels don’t come up, and chest doesn’t drop (its ok to take a wider stance if that allows you to squat better)
*Keep core engaged by bracing your abs
*Keep knees pushed out to prevent from collapsing in – think about spreading the floor apart with your feet
*Squat to a depth that is comfortable and doable for you, pain free
This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.
