Resistance Training: Squat Exercises

Resistance Training

Hip Dominant Exercise (Squat)

• Hip dominant resistance exercises focus on the muscles of the posterior chain
• Squats are a fundamental exercise

Knee-Dominant Squat (Regression): Prisoner Squat

• Feet should be shoulder-width apart during the prisoner squat
• Hands placed on the back of the head, elbows pointing out
• Hips should be pushed back while bending the knees to begin
• Prevent knees from caving in by pushing them out
• Keep heels on the floor, knees aligned over toes
• Continue until thighs are parallel to the ground
• Drive back up to standing once parallel or just below parallel with the floor

Standard: Goblet Squat

• Stand with feet shoulder-width apart
• Hold a dumbbell or kettlebell vertically, hugging the weight against the chest
• Keep elbows down
• Simultaneously flex hips and knees to descend
• Knees stay aligned over the feet
• Torso stays erect, head maintains a neutral position
• Continue until thighs are parallel to the ground
• Extend knees and hips to return to the starting position while keeping feet flat

Progression: Front Squat

• Stand with feet shoulder-width apart
• Hold a dumbbell or kettlebell vertically, hugging the weight against the chest
• Keep elbows down
• Maintain a neutral back, high elbows, and chest up and out
• Lower the body by pushing hips back and flexing the knees
• Keep heels on the floor, knees aligned over toes
• Continue flexing hips and knees until the tops of the thighs are parallel to the floor
• Extend the hips and knees at the same rate during upward movement
• Keep heels on the floor and knees aligned over the feet
• Don't flex the torso or round the back
• Ascend and return to the starting position

Back Squat

• Parallel Arm Position: Grasp the bar with closed pronated grip slightly wider than shoulder width
• Move up to the bar to place it on top of the anterior deltoids and clavicles
• Fully flex elbows to position upper arms parallel to the floor
• Crossed-Arm Position: Flex the elbows and cross the arms on the front of the chest
• Move up to the bar to place it on top of the anterior deltoids
• Use an open grip with the hands on top of the bar and fingers holding it in place
• Raise elbows to position arms parallel to the floor
• Downward Movement: Maintain a neutral back, high elbows, and chest up and out
• Allow hips and knees to slowly flex while keeping the torso-to-floor angle relatively constant
• Keep heels on the floor and knees aligned over the feet
• Avoid flexing the torso forward or rounding at the back
• Continue flexing hips and knees until the tops of the thighs are parallel to the floor
• Upward Movement: Extend hips and knees at the same rate
• Keep heels on the floor, and knees aligned over the feet
• Do not flex the torso or round the back
• Ascend and return to the starting position

Hip Dominant (Hinge) Exercise

Regression: Hip Bridge

• Start lying supine with knees bent, heels hip-width apart and aligned under knees
• Arms placed alongside body without bearing weight
• Brace abdominals and engage glutes
• Drive through heels to raise lower back off the floor while exhaling up to the shoulders
• Avoid crunching the cervical spine or overextending the lumbar spine
• Pause at the top and lower hips back down while inhaling

Standard: Single-Leg Deadlift (with reach)

• Stand on a single leg with arms hanging
• Bend over at the waist while lifting the opposite heel
• Simultaneously lift the opposite arm to create a straight line
• Maintain a straight line from ear through hip, knee, and ankle
• Hold for 1-2 seconds
• Can also drop the arms (kettlebell or bar) rather than reaching over head
• Repeat for the prescribed number of repetitions on the other leg

Additional notes

• Keep the back flat during single leg deadlift
• Keep the foot from touching the ground in between reps
• You should feel a stretch on the hamstring while challenging your balance

Progression: Dumbbell Deadlift

• Stand squarely with arms at the side
• Hold pair of dumbbells with neutral grip
• Keep knees soft
• Maintain this knee position from start to finish
• Push hips and hamstrings back as far as possible
• Lower torso until parallel to the floor by bending at the hips
• Reverse the movement by pushing hips forward to return to the starting position
• Maintain a neutral spine, do not round the back, and keep the hand in a neutral position

Rear-Foot Elevated Hip Hinge

• Stand tall. Place one foot on top of the bench
• Keep knee slightly flexed
• Hold a pair of dumbbells or kettlebells on the side of the body
• Maintain this knee position from the start to finish
• Procedure: Perform abdominal brace
• Keeping all the weight on the right foot, push the hip back as far as possible
• Lower the torso until it is parallel on the floor by bending at the hips
• Reverse the movement by pushing the hips forward to return to the starting position

Kettlebell Swings

• Straddle a kettlebell and squat down to grasp it
• Keep hips lower than shoulders
• Hold the kettlebell with closed-pronated grip
• Keep the back flat with the kettlebell hanging at arm’s length between the thigh
• Brace the abdominals
• Swing the kettlebell backward until the torso is nearly parallel to the floor and the kettlebell is past the vertical line of the body
• Reverse the movement by thrusting hips forward and extending knees to move the kettlebell in an upward arc when the backward swing reaches its end point
• Allow momentum to raise the kettlebell to eye level

Important Notes

• Keep elbows fully extended during Kettlebell swings
• Keep the back flat during the Kettlebell swings
• Maintain knees in a moderately flexed position during Kettlebell swings

Resistance Training Horizontal Push and Pull

Horizontal Push: Regression (Knee or Incline Push-Up)

• Starting Position: Assume a straight arm plank and drop the knees on the ground. Keep the feet on the ground.
• Procedure: Lower the upper body until the upper arms are parallel to the floor.
• Push away and return to the starting position.
• Maintain the plank position during downward phase.
• Do not rest the belly or groin on the ground.

Horizontal Push: Standard (Stability Ball Push-Up)

• Starting Position: Stand behind the stability ball and lie prone with your belly on the ball.
• Slowly walk forward with your hands until you are in a straight arm plank with knees on the ball. Procedure:
• Slowly bring the body towards the floor, flexing at the elbows until the arms are parallel to the floor.
• Press up to starting position.
• Keep the body in a straight line
• Do not sag the hips during the movement
• Move the ball away from the hip to increase the exercise progression.

Horizontal Push: Progression (Partner Manual Push-Up)

• Starting Position: Start in a standard push-up position.
• A partner straddles the exerciser's torso and places hands on the upper back. Procedure:
• Slowly lower the body, resisting the partners attempt to push them into the ground, then drive up to the starting position.
• Dumbbell Bench Press
• Starting Position: Lie supine on a bench while holding a dumbbell on each hand.
• Position dumbbells slightly below the shoulders with the elbows fully extended.
• Keep feet on the floor, hip-width apart, with knees slightly flexed. Procedure:
• Slowly lower dumbbells until touching the side of the chest at nipple level.
• Keep the wrist stiff, with the forearm perpendicular to the floor and parallel to each other.

Push the dumbbells upward until the elbows are fully extended.

• Keep head and back flat on the bench, also avoid arching the lower back too much during the press

Spotting Technique

• Start close to the head of the bench
• Place hands near the wrists, keeping them near the path of the lift during lowering and lifting phases
• Grasp the wrists if the lifter is struggling or wrists deviate from the desired vertical part of the lift

Horizontal Pull Exercises

Regression: Partner Towel Row

Starting Position:

• Sit facing partner on the ground with a long towel between.
• Grab the ends while the partner grabs the middle. Procedure:
• Slowly pull driving elbows straight back until hands are at the sides of the trunk at chest level.
• Partner pulls so as to provide resistance.
• Return to the starting position with control and against the resisting partner.

Standard: Seated Row

• Starting Position: Sit with legs extended. Keep back straight
• Wrap exercise band around feet and hold the ends in each hand. Procedure:
• Prior to pulling the band, squeeze the scapulae together
• Drive the elbows backward past the trunk slowly.
• Return to the starting position with control, pulling with only your arms; avoid jerking and leaning back

Progression: Dumbbell Bent-Over Row

• Starting Position: Hold a dumbbell with a closed, pronated grip and position feet in a shoulder width stance, knees slightly bent.
• Lean forward from the hip, maintaining a torso at a slightly higher level, allowing dumbbells to hang from fully extended elbows. Procedure:
• Pull dumbbells toward the side of the torso, tucking elbows in
• Keep the back neutral, knees slightly flexed, and torso stationary, avoiding jerking
• Maintain head in a neutral position, lower dumbbells to starting position

Inverted Row

• Starting position: Place bar on rack at hip level and position the body underneath
• Position hands so they are wider than shoulder width while keeping the body straight with heels on the floor and elbows fully extended.
• Procedure: Begin by flexing the elbow, pulling the chest towards the bar
• Squeeze shoulder blades together and hold at the top of the motion before returning to the starting position.

Vertical Push

Pike Push Press (Regression)

• Start in push-up position
• Lift hips to form upside-down "V" shape
• Stand on balls of the feet and keep legs and arms straight
• Bend elbows and lower upper body until the head nearly touches the floor
• Hold, then push back to starting position

Partner Shoulder Press (Standard)

• Sit on ground with elbows bent at 90 degrees
• Have partner place hands on your fists
• Drive your arm overhead against the partner's resistance and keep knees aligned over feet
• Slowly lower arms to starting position, fighting the partner's attempt to press your arms down
• Take note of the following: Avoid excessive arch on lower back and leaning backwards. Keep shoulder blades squeezed and gaze forward

Military Press (Progression)

• Starting position: Stand tall with feet shoulder-width apart then hold a dumbbell on each hand and position it on the side of the shoulders
• Hug the weight against the chest.
• Procedure: Press the dumbbells over the head until the elbows are fully extended.
• Keep the wrists stiff and forearms parallel to each other, lowering the dumbbells by flexing the elbows.
• You must avoid arching the back too much during the press, and keep the gaze forward.

Single-Arm Overhead Press

• Hold a dumbbell and raise it to the shoulders (palm facing forward)
• Extend the other hand to the side inline with the shoulder
• Press the dumbbell over head while the arm is straight

Focus Points

• Keep the head centered and back straight
• Hold, then lower dumbbell with control back to starting position

Resistance Training: Vertical Pull

Partner Bent Over Lat Pull (Regression)

• Have your partner stand in front of you while holding the middle portion of a long band
• Grab the band
• With your feet shoulder-width apart and knees slightly bent, lower the torso towards the floor
• Extend the arms past your head, and have your partner provide resistance
• Procedure: Against your partner's resistance, slowly pull the band toward your shoulder
• Return to the starting position with control

Modified Pull-Up (Standard)

• Hang a long towel or band from a low bar (Or use a suspension cord)
• Sit underneath the bar with the knees bent and feet flat on the floor.
• Grip the towel high enough so the arms are fully extended.
• Procedure - Pull the body up leaving the hips off the floor and until the chin goes past the hands.
• Keep the upper body in an upright position
• Hold, then lower the body back to the starting position
• Notes: Use the legs for assistance
• Extend your legs for a greater challenge

Negative Pull-Up (Progression)

• Hang on a bar using a supinated grip and with the elbows flexed
• Keep chin above the bar
• Slowly lower yourself with control by counting for five seconds until your arms are fully extended with your body suspended over the floor

Pull-Up (Parallel Arm Position)

• Grasp bar with closed pronated grip slightly wider than shoulder width and move up to the bar to place it on top of anterior deltoids and clavicles
• Fully flex the elbows to position the arm parallel to the floor
• Notes: Use only the shoulders, back, and arms
• Avoid using momentum by swinging the legs
• Hold, then lower the body down in a controlled manner until the elbows are locked out and the arms are totally straight

Resistance Training Lunges: Lunge

Split Squat (Regression)

• Start with feet hip-width apart
• Place the right foot forward and the left foot behind
• Hands on the hips
• Keep the back straight and lower the left knee (back leg) toward the floor
• Try to get the knee of the front leg to a 90 degrees angle
• Make sure to keep your front knees behind the toes
• Before the left knee touches the floor, press down on your right foot to pull back on the right knee
• Push the top of the left foot and return to starting position
• This is one rep for one leg

Reverse Lunge (Standard)

• Stand with feet shoulder-with apart and rest hands on your hips
• Lift the right foot and step back around 2 feet landing on the ball of the foot while keeping your heel off the floor
• Bend both knees until the left quad and right shin are approximately parallel to the floor
• Downward Movement: Push through the heel of your left foot, push upwards and return to the starting position
• Do all reps on one side, then switch or alternate legs

Dumbbell Lunge (Progression)

• Same as the reverse lunge
• Step forward with one leg instead of backward
• Descend into a lunge by dropping the hips rather than pushing the knee forward
• Keep foot from turning inward
• Push back up to the starting position, keeping your weight on the heel of the front foot

Dumbbell Alternating Lunges

• Stand with your torso upright and holding two dumbbells in your hands by your sides
• Step forward with your right leg around two feet or so, flexing your knees to drop your hips, keeping your torso upright to help maintain balance
• Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint
• Make sure you keep your front shin perpendicular to the ground
• Using mainly the heel of your foot, push up and go back to starting position
• Repeat the movement, this time stepping forward with your left leg