Give them a go!
When all else fails, squat it out. Today’s list will consist of a different variations of squats that range from very popular to “I never heard of this one”, but hopefully in the end, all of you will give some of them a go, and let me know in the comment section which one you prefer and why & which ones you don’t like — because not everyone likes squatting.
Barbell back squat:
This exercise can be done with high bar narrow stance or with low bar wide stance ..
Barbell front squat:
(Front Squat) This exercise can be done using wrist or using the traps — depending on how you were taught and which way is more comfortable for you.
Barbell Zercher squat:
Barbell overhead squat:
Smith machine squat:
Make sure to leave comments of your favorite squat variations & Follow me on social media:
I will be honest when I say not a whole lot of you will probably find time in doing this workout, or don’t go to a gym that offers a rope for this type of training BUT if you ever do get the chance to give it a go at a local CrossFit box or make something at home like this, I highly recommend it because it works multiple muscles and it is a lot harder than what these athletes make it out to be (if you are doing it properly). I realize there may be 100 different ways to climb a rope, but there is a technique that CrossFit athletes have to follow if they want to get it done faster and do it the right way with minimum injury. We were all kids once upon a time and that meant possible tree climbing and doing things without even thinking about how we are doing them, but as we got older and more cautious, we might not always take those same risk and that goes with rope climbing because even though the concept of climbing a rope doesn’t seem hard at all when you think about it, it is dangerous because if you let go – you could fall on hard ground and mess yourself up, you could slide down the rope and get rope burns.. I mean the possibilities are endless BUT it shouldn’t keep you from experiencing this fun activity!
The above video I posted, is an older video but shares how rope climbing should be done, so those of you who need visuals, I have that there (keep in mind there are so many trainers found on YouTube, that most of them know what they are talking about if you need more tutorials) & for those of you who do better reading instructions, I will have them down below with much more information!
- Grab the rope with both hands above your head, pull down on rope as you take a small jump
- wrap the rope around ONE LEG while using your feet to pinch the rope. Reach up as high as possible with your arms while gripping the rope tightly
- Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest
- Then re-secure your feet on the rope, standing up to take another high hold on the rope, then continuing until you reach the top
- if you want to lower yourself – loosen the grip on the rope with your feet as you slide down using a hand over motion.
So.. what muscles will strengthen because of it?
- also if you are using mainly your legs , then you will use the majority of your leg muscles as well
- grip strength
Not necessarily because it is a more intermediate to advanced training but BEGINNERS SHOULD DO IT because practice makes better and it challenges you! nothing should stop you from doing something no matter what your fitness level is, because we ALL have to start somewhere & we all were beginners at ONE POINT! keep it safe and you will do fine!
If you love CrossFit and want to share this post among your friends and family, please do!
Most gyms will carry this machine, but I have seen them shaped seemingly different. The above video is of myself demonstrating how to use one (I did 4 x 20 at 180 lb) but of course depending on your goals and fitness level that could be different for everyone. Something I want EVERYONE to keep in mind during this exercise since so many people have gotten hurt utilizing this machine (because they did not use it properly) is DON’T LOCK YOUR KNEES! also, this machine weight DOES NOT MEAN YOU WILL BE ABLE TO BARBELL SQUAT IT! so many people assume because they can leg pres 500 lb they can then squat 500 lb — that is not how this works and you will harm yourself assuming otherwise. Please head to my warnings, if you want to see some videos of people who have broken bones during this exercise, let me know.. ha.
So now that I have the warnings out of the way, this exercise is actually a decent workout, now people with knee problems or issues this machine might not be for you (ask your medical doctor first) but I have known people with knee surgery, etc to utilize it afterwards (post their surgery after rehab) so don’t assume you will not ever be able to – anything is possible with a mindset of success. I personally use this machine as a superset and pyramid workout as well, I think it definitely is one that will leave your leg day worthwhile after doing so many reps and sets.
How does one use this machine/do this workout:
- Sit down at the machine and place legs on the platform in front of you. There are three stances you can use on this machine but I will be talking about the medium (shoulder width) foot stance.
- Lower the safety bars while pushing the platform all the way up until your legs are fully extended (without locking your knees)
- Inhale and lower the platform until your upper and lower legs make a 90 degree angle
- Push using the heels of your foot, and quads.. go back up to starting position.
- Repeat for the recommended amount of repetitions and be sure to remember to lock the safety pins again when finished.
What muscles are being worked?
- hip and torso for stabilization
Depending on foot placement on the platform you can isolate which muscles you want to work on more directly. I tend to like the variety this machine offers.
I would recommend this machine for beginners as well as intermediate athletes, because like I said it can be used as a superset, pyramid or even just a way to strengthen your leg muscles.
Do any of you not like using this machine?