I don’t do training videos often because I’m a member of a commercial gym and I don’t want to be disrespectful to them or other members. However, a few days ago I had the pleasure of training in my boyfriend’s at-home-gym, which allowed me to film some of my workout and upload it to Instagram.
The snippets were so well received that I’m going to start filming more for you guys…I mean any work excuse that allows me to stalk a boy and a gym at the same time makes perfect sense to me!
The training I chose to film was a leg /glute day, and today I want to talk in detail about squats…
I was first taught to squat on the Smith Machine by a PT, which is exactly how I recommend you start. This is because when it comes to form, squats really do need perfecting. Your feet have to be the right distance apart. Your knees have to come directly above your toes, without inverting. Your back has to remain straight and upright at all times and you need to get used to the exercise within the stability of the Smith before you move on to an Olympic bar and a squat rack.
After a few weeks on the Smith I did move on to the rack. My first few squats were with the Olympic bar alone and NO added weight whatsoever. I perfected my form and got over the fear of getting it wrong and being embarrassed. I got my ass sat down more than once and still do to this day. Ain’t no shame in perfecting your game, remember that and you will get better, quicker, for it.
After a few more weeks I began gradually adding weights, and a few months ago I was squatting very heavy with ease. However, I haven’t done standard squat rack squats in months. This is because my quads are pretty big now, and my glutes don’t fire from squatting no matter how I change my stance (hip width, wide stance, sumo etc). But it is SUCH a great compound movement that I still wanted to keep it as a staple of my training, so I went to a qualified Olympic Lifter and got him to teach me how to clean and snatch and overhead squat. I figured if I love it because it’s a compound movement, I may as well hit as many muscles and get my heart rate up as best I can.
I now do 3-4 sets of 15 reps overhead squats, usually working my way up to 30kg with each set.
Overhead squats are GREAT resistance training and hit almost every muscle you got, while giving you that cardio burn. Do not be fooled, big movements like this will have you gasping like you’re sprinting!