Squat variations

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:

Pistol squat:

Eagle Squat:

Goblet squat:

Jump squat:

Smith machine squat:

Plie squat:

Bodyweight squat:

Split squat:

Bulgarian squat:

Make sure to leave comments of your favorite squat variations & Follow me on social media:

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Sit ups because sometimes less is more (Exercise How to)

The best way to do a sit up, is to do it the right way! 

 

If you guessed today’s workout and guesses Sit ups, then you are correct (I know it was obvious) lol. but honestly, I chose this exercise because for 3 reasons 

1) it can be done at home or at the gym, on the go

2) it is simple (unless you have an injury that prohibits this movement) 

3) SO MANY PEOPLE DON’T KNOW HOW TO DO THEM CORRECTLY, lol and that can cause injury and strain your neck. 

 

Now, I have been taught to do sit ups two different ways, and I think I like one way more than the other but I see the concept of them both if executed correctly. Personally I will share a link down below of a video of one of the ways I have done them (if I can find the other, I will share that one as well)

 

Someone will say, “Why should I do sit ups, if I am doing compound movements then I am already working the core muscles” & while this is TRUE! and very important because a weak core means possible injury, not correct form or technique BUT doing isolated movements for that muscle will always be beneficial because it does help to strengthen that area. I am not promoting to do abs everyday, because if you are doing your workouts correctly, you should be utilizing those muscles anyways but it doesn’t hurt to do ab workouts 2-3 times a week if necessary, which I do with my clients & they enjoy it. Everyone will have a different outlook but I do what I find is necessary for myself and who I am training. 

 

Something else to keep in mind, sit ups aren’t meant to lose fat in that area (not useful for weightloss) they are useful for strengthening the core. So many individuals believe that by doing these everyday they can lose weight in their abdominal area but that isn’t what this exercise is for. This particular exercise you won’t necessarily see the results unless you have already gotten your fat percentage low enough to where you can notice a difference in the performance of the exercise and muscles being worked. Some might argue they lost weight doing sit ups, but I will argue that there had to be other exercises performed that played a part in your weight loss as well because sit ups alone isn’t going to do it. 

 

How to do Sit ups properly?

 
  1. lie down on the floor – either place feet under something or have your partner hold them down so that they don’t move about. Legs will be bent at the knees.
  2. place your hands behind your head – starting position
  3. Elevate the body until it creates a V-shape with your thighs (breathe out during this portion of the exercise)
  4. :lower the upperbody down while inhaling
  5. repeat for the recommended repetitions

Now this is one way to do it (hands behind the head): https://www.youtube.com/watch?v=jDwoBqPH0jk

 

Now my workout video where I am doing sit ups in my previous post you will think that I am straining my neck, I am not,  but I should have done a better job of looking forward when coming up to make sure I am not putting too much pressure on the neck. Always remember it is important to do the exercise correctly rather than hurting yourself. Be sure to speak with medical professionals before attempting this exercise. If you have any questions, let me know in the comment section!

 

Fitness WonderWoman

Shay-lon 

Decline Smith Press (Exercise How To)

https://www.youtube.com/watch?v=7NFaQtUBYEk

Hey Bloggers!

Today is Tuesday, and this means I have some awesome workout videos to share with you and some exercise talk. The above video link is of myself at the gym the other day and I had to come up with an alternative to the decline smith press because the decline bench was in use by someone else – down below I will be explaining this exercise as if someone is using the actual decline bench. 

 

How To Do The Decline Smith Press:

 
  1. You will want to place the decline bench underneath the smith machine (make sure it is lined up in the center) & place the barbell at the height you can reach when you lying down and arms are fully extended. Use a pronated grip, making sure it is wider than shoulder width apart, unlock the bar from the rack and hold it straight over you with arms extended (starting position)
  2. While inhaling, lower the bar allowing the elbows to flex 
  3. Pause, bring the bar back up by extending the elbows and exhaling while doing so. 
  4. Repeat the movement for the recommended amount of repetitions
  5. When finished with the set, lock the bar on the rack

Keep in mind this is going to seem awkward at first and if you aren’t used to it, use a lower weight to make sure you have your form and technique down. I like using the smith machine for the decline bench because it is easier to control. 

 

What muscles are being used:

  • Chest
  • Triceps

Overall thoughts:

I don’t implement this variation very often in my workouts, and while it isn’t my favorite, I still believe that it can be useful. However when someone does not have a decline bench, there are other ways to get it done depending on your comfort level, in my video, I am shifting my body in a decline but if you don’t feel comfortable doing so, you can use weight plates underneath the flat bench so that it is at a decline as well. 

 

Do you do the decline smith press or use a barbell? 

 

Fitness WonderWoman,

Shay-lon xo

The Pistol Squat (exercise)

Thanks to a lovely blogger…

 

I am going to be speaking about the “Pistol squat”. Now before I begin, let me give you the run down on this particular exercise because I don’t want people going out and hurting themselves trying to be cool. This particular exercise I do not recommend to those that don’t have a proper two legged squat form/technique down, that have issues with their core strength, and don’t have much strength in their legs/thighs as well – this is an advanced movement. This is not an exercise to be taken lightly because it is difficult and requires a lot more out of you. There are a lot of things that go into being able to perform a pistol squat the right way without causing yourself injury. 

 

Pistol squats are an amazing exercise and one that always has people in the room in “Ahh”, it took me a LONG time to perform a “perfect” pistol squat because it isn’t something that everyone can go out and do tomorrow. It takes practice, balance, discipline, and strength (in multiple areas) and an idea on how to do it so that you don’t end up harming yourself. For those of you who are able to do it like myself, you probably found a way that helped you be able to perform it and have your own steps in what worked for you & the exercises you used in order to build on your weaknesses – which is great, as do I. 

 

For those of you who want to learn to do a pistol squat, well.. there is no easy way to go about it, and don’t expect to do it in like 15 minutes unless you are THAT skilled and if so, well I tip my hat off to you. I always found the easiest part of the pistol squat was the downward position and the hardest was getting back up on one foot – but some may disagree (this is okay). I am going to do my normal “step by step directions” that I would normally post for an exercise and then I am going to talk about what muscles this exercise effects, then end it with MY OWN tips on how to accomplish a pistol squat (WARNING: my tips sound ridiculous but they helped me and I don’t expect everyone to be the same, so they may help some and not others). 

 

How to: 

 
  1. From a standing position, raise one foot off the floor. Chest up, looking forward, knees and hips slightly bent, back straight (starting position)
  2. Descend into a squat flexing your hips and knee, while squatting, extend the non-working leg forward. You will want to descend slowly, paying attention to your balance, and body mechanics. You will flex as far as possible.
  3. Hold the bottom position briefly (2-5 seconds), then return to the starting position by extending through the hips and knee (driving through the heel of your working foot)
  4. Repeat for however many repetitions

What muscles am I working on:

  • Quads 
  • hips
  • hamstrings
  • glutes
  • calves
  • core support – this is necessary in order to do this exercise (you need a strong core)

Important factors (keep these in mind):

  • Posture alignment is important when performing squats, even pistol squats (VERY important)
  • Balance is VERY important during this exercise (you can find ways to improve your balance)
  • Your arms will come into play when doing this exercise (they don’t just sit at your side)
  • advanced movement (first have your two legged squats down and strength in all the right places)
  • do this exercise on the ground before doing it on kettlebells and buildings, etc
  • If you have had any prior injuries or conditions that could hinder you, ask your doctor before performing this exercise. 

How Did I Learn to Pistol Squat?

  1. I started from the bottom. Literally. I would sit on the ground in the pistol squat position (with my hands holding my body up) for like 15-30 seconds for like 3-4 sets. This helped me to get the form down because I had issues with extending my leg because my knee would always want to bend when I would extend it (my legs are lame, don’t make fun of me) LOL (each leg)
  2. Then after being comfortable with step 1 (which took some time for me), I would again start from the bottom and push my self up using my arms/hands and then go back down slowly in that same position (this helped me to get used to pushing myself up on one leg) I still run into difficulties with this sometimes because it is harder and especially after you have done like 10 reps.. your legs get tired. LOL (each leg)
  3. Finally after being comfortable with step 2, I would then start from from the top and and slowly descend downward while extending my non-working leg. and do this for a number of sets and reps on each leg. 

After a while you get the movement down, I use my hands/arms sometimes to touch my toes while descending into the pistol squat position. This might be considered weird, but how I train myself is never normal. lol. I do things that work for me. before doing any of this, I obviously did strength exercises to strengthen my core and muscles that are needed. & worked on balance. With this all being said, mine are not always perfect (especially when I rush through them) , like today I fell on my butt when performing them because I lost balance and that will happen. I have been continuing working on them though because I want to get even better and start challenging myself with dumbbells, barbell and doing them on unstable surfaces. 

 

Hopefully all of this information has helped someone and will be helpful to others who want to learn how to perform them. Like I said, everyone learns differently, my way might not help you and that is okay, find what does. Good luck! and if you have any questions, feel free to contact me. Share, like, comment & follow me! 

 

Your Fitness blogger,

Shay-lon xxxooo

Push Up Challenge – Day 25

https://www.youtube.com/watch?v=u-DgIhue22c

Squat Challenge- FINAL DAY! :) I DID IT!!!

https://www.youtube.com/watch?v=cGWkq6GTcUQ

Hey everyone! 

Today was my LAST DAY OF THE SQUAT CHALLENGE! I conquered it, the unbelievable 250 reps, I did it! I fucking made it! I started off now knowing if I would even get past 50, I had no game plan and I thought to myself, I wanted to reach at least 100, and call it a day, but when I reached 100, I realized, the fire was still in me and decided to continue on! 

This challenge was hard, it was mentally hard because every chance I had, I could have quit if it wasn’t for the competitive edge in me – if it wasn’t the constant reminder that I want to know what it feels like to finish something like this. Many days I did this after leg day workout and fuck did it hurt like all hell, but I pushed through, I wish you could have seen the videos from the beginning up to now and how I have changed the pace and changed the amount of rest between reps, everything I did for this challenge made me realize something about myself and i am very proud of how far I have come! 

Tomorrow is the FIRST day for those that signed up for the squat challenge, you will all receive an email from me when I wake up. When you are finished with your reps, you may send them via video, or just email me back , letting me know that you finished them, I am keeping track of everyone’s personally, so when this challenge happens again, you will know where you left off and what you need to beat 🙂 

For those that missed out on the rules of this challenge, please click here

If you have not already signed up and would like to sign up, please email me at: Shay.moss19@gmail.com 

it is free and will be worth your while, it doesn’t matter how far you go, just do your best, and I am wishing all of you the best of luck!

Who will make it to 250 reps like I did, LOL.  Looking forward to finding out 🙂 

Your Fitness Blogger,

Shay-lon xxx

Please Subscribe to my YouTube channel, it will help for those that need help determining proper form and technique for a bodyweight squat 🙂 

 

Day 24, Squat Challenge, 220 reps

https://www.youtube.com/watch?v=JV31uU1fV9g

Please excuse the creaking sound in the background because of my floors and the sound toward the end (roommate) lol. Thank you for watching! 

Please Subscribe to my channel 🙂