iFit Modular Fitness Sytem by Sonie Lasker - The Assisted Squat

There are so many different view points on performing a Squat. Many are correct, some are even functional and a few transcend to efficient.

For an exercise to be considered an iFit Modual, it needs to be all of the above as well as scientifically sound and safe with reasonable progressions. Oh, and it needs to multi-task.

So lets take a closer look at the anatomy of an Swiss ball assisted squat.

Squat by iFit Standards:

Works the quadriceps and hamstrings (your legs), Gluteus maximus and minimus (your butt), and Transverse Abdominus, Rhomboids, Trapezius, and Erector Spinae  (The elusive Core, you know - it holds you together).

If you execute the leg flexion and extension without engaging by INTENT the rest of these muscles, yeah my friend - those will not be getting any workout. Take charge of your own body and gain more results in less time!


Safety first!

The first things that to be considerate of is the person who intends to execute this movement.
Always check with your physician before trying out a new program.
Make sure the movement is level appropriate.

For iFit-PRO - If your client has any knee, ankle or back issues it may be best to work on Progressive Squats.

 
The iFit-Standard Swiss Ball Assisted Squat.

You will need to have a fully inflated resistance ball. That may sound a little bit silly, however on numerous occasions at a clients home or gym there is only to be found a saggy, unhappy ball.
We like our balls firm, thank you very much!

Get Ready

Find yourself a nice place on a wall where you have room to move and the ball will not fall into a hallway during your Squat, thereby leaving you in an uncomfortable heap on the floor. Yeah - not a good thing, trust me.

Place the ball on the wall and lean up against it.

*** you want the BELLY of the ball (the largest part, right? - yes.) at the curve of your spine.

Next step is to measure the distance of how far your feet need to be in front of you. This is different for everyone, since every person has different length legs. Training is PERSONAL and needs to be accurate for each person executing the movements.

When you execute the movement, you should see a nice 90 degree angle at your hips and also at the knee.

*** If your KNEES are further out than your FEET you are doing damage to your knees. Think Physics!

Now that you have a good position, roll your shoulders back and down, then create some internal muscle flexion and we are ready to go.

Get set ...


While inhaling, lower yourself at a moderate (that means NOT FAST) pace to the 90 degree angle.

*** If you feel any pain or serious discomfort, decrease the Squat. (You know, don't go down so low.)

Next engage your core (Squeeze your butt and tighten your tummy and squeeze your lats) and on an exhale come up from the squat leaving a 5 degree angle of flexion in the knee joint.

IMPORTANT!!! If you come up to a straight knee position, you have given the muscle a chance for rest and pushed you entire body weight into the knee joint. Neither of those are good. So when you execute ANY movement with resistance designed for muscular hypertrophy, keep that principle in mind.
Never give the muscle a chance to rest. It means you are doing twice the work for 40% of the result. Yeah - not too high on the efficiency or safety scale it you straighten a joint with some resistance on it. NO BUENO!

Go!!!

So now repeat that 8 - 15 times depending on your level of fitness. You can do 1 - 4 sets.



For more information on how to determine your sets and reps, come back soon.
For more information about how to create a circuit drill with anaerobic benefits, come see us again.

www.sonieshine.com

 iFit Modular Training Systems and iFit-PRO - by Sonie Lasker