Strength Workout (SWOD) A1. 4 x 10 Barbell Split Squats A2. 3 x 45 sec Hollow Rocks Tips for Split Squats Starting Position Setup • Stand facing away from a barbell placed on a squat rack. • Using your index fingers, set up a reference point on the bar (use the knurling to determine the width of the grip). • Keep your index fingers as close as possible to the outside of the shoulders. • Duck under the bar and place the bar on the thick area of the trapezius muscle. • Keep your chin up slightly. • Focus your eyes on the opposite wall at a point that’s slightly higher than your eyes in order to maintain proper neck alignment. • Keep your feet shoulder-width apart. • Take a big step directly forward with your nondominant leg to reach the initial starting position. Descent • Move your front knee directly forward maximally before lowering your hips. • Lower the hips, keeping your back as erect as possible and your chest up. • Lower your body under control until your hamstrings come in contact with your calves. • Make a conscious effort to keep your elbows under the bar throughout the movement. This will ensure that the load is kept as close as possible over the center of gravity. • Make sure your knee travels forward and over your toes throughout the descent. • Inhale through your mouth throughout the descent. Ascent • First, raise the hips. • Keep your torso as perpendicular to the floor as possible throughout the ascent, particularly at the sticking point. • Exhale throughout the ascent. Watch-Fors • Keep your trunk as erect as possible throughout the movement. Safety Concerns • Keep the eccentric lowering under control. • Do not lean forward. • As heavy weights can be used and lateral stability is compromised, you should perform the exercise inside a power rack with the safety pins set at the appropriate height to catch the weight should you lose your balance. Of course, a spotter can also help you maintain control. Workout of the Day (WOD) 6 Rounds 3 Hang Power Snatches (115/75) 6 Chest to Bar Pull Ups 9 Clapping Push Ups ]]>
Barbell Split Squats
Barbell Split Squats
Let’s face it: working out can feel like a chore sometimes. Even if you’re the biggest fitness buff around, training is not always as exciting as you’d like it to be.