5/18/2023 0 Comments Jump squats![]() ![]() You’ll want ample recovery time, so you don’t cause injury from overtraining, Tamir says. So, if you’re incorporating weighted squats, frequency can vary between 2 to 3 times a week. If you’re focusing on strength-building, using heavy weights will put more strain on your muscles. You can do bodyweight squats 3 to 4 times a week-even more if you want. The same goes for frequency: If you’re building endurance with bodyweight squats or lighter weights, you can perform the move more frequently as it’s not as taxing on muscles and you don’t need as much recovery. And if you’re looking to build maximum strength, do no more than 6 reps with a heavy weight. You’ll want to adjust your reps per set if you want to build muscle-aim for 8 to 12 reps with weight. The load that maximizes the average mechanical power output during jump squats in power-trained athletes. ![]() If you’re looking to build endurance, you should do 3 to 4 sets of at least 12 reps. When and how you add squats to your workouts depends on your goals, Tamir says. Why You Should Add Squats to Your Training Routine.Press through heels to stand back up, driving your feet into the ground. To do this, squat down so your thighs are even with your knees. Aim to get thighs at least parallel to the floor. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. You can clasp hands in front of chest for balance. Make sure you keep your heels down and planted throughout the entire move. Your spine should be neutral, shoulders back and down, chest open and tall. Stance will vary slightly from person to person, Tamir explains, but your feet should be between hip- and shoulder-width distance apart, with your toes slightly turned out (between 5 and 15 degrees). Here’s what to keep in mind as you do this move: The Squat Set-Up: Ian Finestein, certified weightlifting coach and owner of CrossFit AR Strength in Allentown, Pennsylvania demonstrates how to do squats in the video above. ![]()
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