A quick but challenging kettlebell complex consisting of racked squats, hang cleans & goblet squats. Can be done in a variety of ways. Pyramids, reps, time & ladders to name a few.
Quick video by The Outdoor squad boot camp on how to perform a kettlebell clean & press.
So we’re going to start this blog off with a look at a series of exercises that should be mainstays in your exercise arsenal.
A varied workout routine of suitable intensity is one of the smartest health moves you can make, especially when combined with a sensible diet and adding squats to your routine is a no brainer.
So some reasons that Squats are tops
1. Builds Muscle in Your Entire Body
Squats help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.
In fact, along with deadlifts, squats trigger the greatest release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve total body muscle mass.
Squats help you improve both your upper and lower body strength.
2. Functional Exercise Makes Real-Life Activities Easier
Functional exercises are those that help your body to perform real-life activities. Squats are one of the best functional exercises out there, as humans have been squatting since, well since they were humans. When you perform squats, you help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
3. Burn More Fat
One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every kilogram of additional muscle, you gain, your body will burn an additional 100-150 calories per day. And of course being a large compound exercise they burn a lot of calories when being performed & require large amounts of energy to recover.
4. Maintain Mobility and Balance
Strong legs are crucial for staying mobile as you age, and squats are tops for increasing leg strength. They also train your core, stabilising muscles, which will help you to maintain balance, while also improving the neuro-muscular communication.
5. Prevent Injuries
Most athletic injuries involve weak stabiliser muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance. Huzzah!!
6. Boost Your Sports Performance -- Jump Higher and Run Faster
Countless studies have linked squatting strength with athletic ability. Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program.
7. Tone Your Backside, Abs and Entire Body
Want great buns?? Well squat if the answer is yes!
Very few exercises work as many muscles as the squat. It’s excellent for toning, tightening & strengthening your bum, abs, and legs. Importantly, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
8. Help with Waste Removal
Did you know that squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They're also useful for improved movement of faeces through your colon and more regular bowel movements. I.e. don’t have a super-hot curry the day before heavy squats…
9. Variety is the spice of Life
Maintaining interest is vital for many people in continuing their exercise regime. There are literally dozens of variations for squats. Jump squats, box squat, front squats the list goes on.