The Squat
Thrust is a great total body total body exercise, emphasizing
coordination, stability, power and cardiovascular endurance. It works
great as a warm-up or as part of a strength training circuit, especially
when you’re looking to get your heart rate soaring.
Ideal Form (Done
in a “4” count)
• Stand tall.
• Count “1” –
Drop into a squat position, placing the hands on the floor beside, and
slightly in front of, the feet.
• Count “2” –
Explosively kick your feet back so that you’re in a pushup position.
• Count “3” –
Explosively pull the feet back to the original squat position, keeping
the hands on the floor.
• Count “4” –
Return to standing position.
• Repeat for
prescribed number of repetitions / prescribed amount of time.
Other Notes to Consider
• Try to breathe in rhythm with your
movement. This will help to keep your breathing controlled – especially
as you get tired.
• As you kick your legs back, think, “tight
trunk!.” Don’t let your hips or lower back sag – or let your knees
buckle – as the feet come into contact with the ground.
• This is an explosive movement. Do it as
quickly as you can with good body control.
• Squat thrust variations include:
a) Adding a pushup (or pushups)
between Count “2” and Count “3”
b) Adding a vertical leap as complete
Count “4”
c) Combining variations “a” and “b” into
one big, bad squat thrust. . .
Christopher
“Doctor” Warden, CSCS traded in his lab coat, latex gloves and
microscope in the late 90's as part of a transformation from
pencil-necked geek to, well, freakishly strong not-so-pencil necked
geek.
His ability to understand and teach the technical aspects of
fitness, coupled with his passion and intuitive sense -- hey, are we
sure this guy's not Spiderman? -- have made him one of the most coveted
trainers in NYC.
When he’s not busy studying, writing or
transforming client physiques, Christopher loves traveling, snowboarding
and chillin’ with his family and friends. You can learn more about him
and his training insights by visiting his
fitness and
self-empowerment blog.
