The best squat technique for beginners is the sit or box squat. This involves utilising a chair or box as a fixed point to aim for while helping you emphasise the motion of driving your hips back and down rather than initiating the movement at the knees or arching your back. Here’s ...
For beginners, I think they need to consistently get the bar on their back and squat with great technique. While you can do lower rep sets, I think 3-4 sets of 8-10 reps works well. Beginners need a lot of repetitions, and often their first 3-5 reps are a feeling out process. Wh...
Here is how to do a barbell squat for beginners: Start with a loaded barbell in the squat rack. Begin in standing position below the barbell, with a somewhat narrow stance (shoulder-width stance). Grab the barbell and take a couple of steps away from the rack. Prepare to begin the lift...
Below follows a few different sample programs, for beginners, intermediates and advanced lifters respectively. Let’s define these three groups based on how long they would need to train to make a noticeable strength gain. In the squat, that could be as little as 5 lbs/2.5 kg. Beginner:Som...
The Texas Method Periodization was for experienced athletes that have mastered their form. It is not recommended for beginners. It is also recommended that you set aside 3 days dedicated to it as each day is a full workout and requires 100% of your effort for that given day. It uses Mond...
“If you could only do one exercise for the rest of your life, what’d it be?” That’s a popular thinking exercise many lifters consider. Considering its versatility and effectiveness, “I’d just squat” is always going to be a safe answer. It’s an ideal movement for beginners esta...
Ideal for beginners. An effective hip mobility exercise. Tips: Use a booty band to increase glute and abductor engagement. Raise your arms out to the sides as you descend for better balance. Lift your heels and balance on your toes for a more balletic movement. ...
Great for beginners, goblet squats are performed with either a dumbbell or kettlebell. They’re a fantastic option for those lacking mobility or strength for barbell squats. They’re also useful if you have minimal equipment access (or just need a break from barbell squatting). ...
and yet commonly-overlooked lower body exercises. Itdevelops strength, power, conditioning, andleg sizewhile reducing lower back stress compared to other squat variations. Despite its benefits, many lifters mistakenly consider front squats “too advanced” for beginners or, worse yet, merely a lesser...
Best Safety Squat Bar for Beginners:Marrs-Bar Best Safety Squat Bar for Advanced Lifters:Rep Fitness Safety Squat Bar Best Overall Safety Squat Bar - Titan Safety Squat Olympic Bar V2 SPECS Weight:61 lbs. Handle type:6" Features:22-degree camber angle, 2" padding, 5" drop, 1,500-lb. ...