If you have been training for a while, surely you have realized that the squats are a very common exercise in all training routines, especially in Cross Training Exercises. Are you looking to upload one more step and increase the difficulty of this exercise because you want improve your resistance or physical capacity? LOr it is better to resort to one of its variants such as, for example, the Governor Squat. Then we explain What is the governing squat, how it is done, its benefits and what muscles are worked With this movement.
What is Goblet Squat?
Perhaps this exercise by name does not sound of anything, however, A governance squat consists of performing A squat holding a Russian weight or kettlebell With hands (You can use a dumbbell or other similar object in case you do not have a kettlebell). This variant of the traditional squat allows us to work several muscle groups of the lower train and also brings a plus to our exercise by increasing resistance and enhancing training. For this reason, there are many athletes that include the Governments Squat in their routines. When using weight, especially when the Russian weight or kettlebell is used, it is fundamental Protect lumbar to avoid future injuries. In addition to adopting a correct posture, we recommend that you use a lumbar belt For greater security.
Remember that you can always count on the help of your coach in case you are not sure to exercise. Approach and ask yourself any questions that may arise, will give you a hand in everything you need.
How to do the governments Squat
One of the advantages of this exercise is that you can do it wherever you want, tan You just need a kettlebell and follow the following steps: Steps to follow:- We start in vertical position, with the feet to the width of the shoulders and the tips of the feet pointing to slightly out.
- Then, take the kettlebell with a cup -shaped hands (in case you have opted for a dumbbell, you can take it below or at the ends).
- When you have the weight subject, take it to your chest. The arms should also be glued to your torso, straight back and the abdomen contracted. Remember to look forward at all times.
- It is time to make the squat. To do this, slightly tilt your hip back, slightly flex the knees and keep the Russian weigh all the time near your body.
- Descend in a squat position until the elbows touch the inner face of your thighs. The knees should point slightly out and always straight.
- Return to the initial position and repeat.
It is important avoid some very common mistakes in the execution of this exercise Not to suffer injuries such as, for example, lean forward or down completely when the squat is being carried out. A very useful trick is to always keep the heels attached to the ground. In this video you can see How to make a governing squat correctly:
Benefits of performing the Squat Squat Squat
La Squadilla Governing Squat is a popular exercise in the world of fitness that offers a wide range of benefits for those who practice it on a regular basis. Next, some of the most outstanding benefits are listed to carry out the jelly Goblet Squat:
Strengthening legs and buttocks
The governing squat seadilla works intensely the muscles of the legs, such as the quadriceps, the hamstrings and the buttocks. By maintaining a weight in front of the body, greater tension is generated in these muscles, which helps develop strength and resistance at the bottom of the body.
Improvement of stability and balance
When holding a weight in front of the chest, The muscles of the core and the stability of the trunk is improved. This helps maintain a correct posture during exercise and improves the general body balance.
Greater muscle activation
This exercise allows greater muscle activation compared to other leg exercises. Having the weight in front of the body, a greater effort is required to maintain posture and balance, resulting in greater muscle activation in the legs, buttocks, abdominals and back.
Easy to learn and execute
The governing squat seadilla is a relatively simple exercise to learn and execute correctly. It does not require a complex technique or a specialized team, which makes it accessible to people of different levels of physical condition.
Calorie burning
Being a complete body exercise that involves large muscle groups, La Squadilla Governing Squat is an excellent exercise to burn calories and foster body fat loss. In addition, by increasing muscle mass, basal metabolism accelerates, which contributes to the burning of calories even at rest.
Mobility and flexibility improvement
When the governor squat seadilla, the movement of the hips, knees and ankles are worked. This can help improve mobility and flexibility in these areas, which is beneficial for both daily activities and other sports and exercises.
Versatility
Can adapt to different levels of physical condition and be modified according to individual needs. The weight load can be adjusted, the depth of the squat and the speed of execution, which makes it a versatile and adequate exercise for people of different ages and levels of physical condition.
The governing squat squat is a highly effective exercise for Strengthen the legs, improve stability, burn calories and increase flexibility. Its ease of execution and versatility make it an excellent option for those who wish to obtain complete benefits in their training routine.
What muscles are working with this squat with Kettlebell?
As we have advanced to the beginning of this post, The Guls Squat are a very complete exercise that allow us to work several muscle groups from our body, such as the following:- Buttocks
- Quadriceps
- Ischiotibial
- Twins
- Calves
- Biceps
- Core
- Shoulders
- Spinal erects
