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Welcome to Day 8 of the BWF Primer Build-up!
Hey folks, Nick-E here.
Check us out! Starting our second week of training. Good job officially breezing past the halfway mark of the community exercise event!
Without further ado, lets jump right into what we’re going to be doing today:
– Learning a new movement. Squats! Ostensibly simple, yet deceptively complex!
– Adding some squats into our workout!
Today’s Learning: How to do Squats
Squats, as mentioned above, seem like something that would be very simple to do. They seem only slightly different to sitting down into an invisible chair (something we do with visible, real chairs all the time!).
However, the technique is just different enough that it’s a bit tricky to get the hang of without a good bit of practice, and out of all the movements in this routine, it is the one that the most people are likely to experience issues with due to insufficient mobility. In particular, tight ankles and hips are often the plague of the squatter, from beginner to advanced. Luckily, using the guide below, you should find a form and/or variation of squats that works for your current level of mobility.
Just to emphasise, if you can’t get it right away, don’t get frustrated or discouraged. It will most likely be mobility moreso than coordination that is limiting you.
(REMINDER: IF YOU ARE FAILING ANY OF YOUR SETS, OR EVEN PUSHING CLOSE TO FAILURE, YOU ARE WORKING WAY TOO HARD. PICK AN EASIER LEVEL OF INCLINATION/EXERCISE VARIATION THAT YOU COULD DO SEVERAL MORE REPS OF IF YOU HAD TO. THE FOCUS OF THIS PHASE OF THE PRIMER ROUTINE IS ON TECHNIQUE PRACTICE AND LEARNING, NOT PUSHING YOURSELF TO YOUR LIMIT OR EVEN CLOSE. IF YOU PUSH YOURSELF TO FAILURE 6x A WEEK FOR TWO WEEKS YOU WILL BE MASSIVELY OVERDOING IT AND BURN OUT QUICKLY.)
Ok, I did it!
If you want to chat about your experience so far, I’ve set up a new ‘beginners zone’ in the /r/bodyweightfitness discord server, so you can come chat with other new exercisers in a friendly environment, with friendly helpers with experience with exercise that have volunteered to answer any questions you may have!
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If you like this content a lot, want to keep the site ad-free, and want to say thanks to the person that made it (me!), you can send me a one-off or monthly tip on Ko-fi here! Also, I have a premium exercise library hosted on this site that you can subscribe to for only £5 per month. If you do decide to sign up, it’d be even better for you than donating anyway, because you get some nice premium content as well!