Crab Walk Squats
Description
Similar to the regular crab walk exercise, a fair amount of space is also necessary to execute this movement. The ideal location and time frame for execution would be in the aerobic room of your facility when there is a break between group classes. The long set duration in combination with the sculpting of the quads, buttocks, hamstrings, and the inner and outer thighs, make crab walk squats an excellent choice for weight loss and toning programs. As for the movement techniques, it is very important that following squat execution, the hips and knees be moved back down into a bent position. Doing this will keep the resistance on the targeted muscle groups.
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Execution
- Preferably, use one of the plastic barbells that are used in body pump type classes. If not, use a regular barbell but select a weight that is much less than what you are typically able to do while performing regular squats.
- Place the barbell across the back of the shoulders, spread the chest, flatten the back and position the legs shoulder width apart with toes pointed slightly outward.
- While maintaining spinal alignment, drive the hips back and bend the knees. At this point, your body position should resemble that of someone that is about to sit down on a chair. Extend the legs and drive back up to starting position, then slowly back down again.
- While keeping the legs bent and the buttocks out, slide the right leg towards the left. Take a side step with the left leg and repeat squat movement.
- Continue the shuffle / squat pattern until you cross the room or until muscular failure hits.
- Once you cross the room, alternate the movement pattern and continue, this time going in the opposite direction. Keep going back and fourth until muscular failure is reached.
- Repeat until the desired number of repetitions are completed.
Front Squats
Description
This variation to the typical behind the neck barbell squat should only be attempted by advanced trainees. Resting the bar along the anterior (front) aspect of the shoulders has been documented to draw more recruitment from the quadriceps. Since the barbell is positioned further forward in relation to the spine, in comparison to the behind-the-neck version, lighter weights should be selected to prevent back pain. If back pain does result, switch back to the typical method and perform movements to strengthen the lower back before attempting the variation again.
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Proper Squat Technique (Front Squats)
- Place the barbell atop the frontal aspect of the shoulders while it is supported by the squat rack. The arms should be crossed with elbows pointing forward and the hands placed atop the barbell to hold it in place. Example: the right hand should be drawn towards the left shoulder and the left hand should be drawn towards the right.
- Remove barbell from rack and take a few steps backwards. The feet should be positioned shoulder width apart and rotated slightly outwards.
- Inhale and while maintaining spinal alignment, initiate movement by driving back the hips and buttocks. Your knees will move into flexion and ideally, track over your heels. Do not descend beyond a 90 degree angle. Mental imagery should also be used to simplify the movement. Picturing sitting in a chair may be helpful.
- Exhale and drive yourself back up to starting position.
- Repeat until the desired number of repetitions are completed.