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Non-Lockout Squat Exercise

Essential Exercise

The non-locking out squats could be the default form of squatting if your are seeking recomposition versus simply getting better at the squat.

You can also up the intensity by locking out once movement becomes almost impossible in that continuous fashion, then doing standard reps with a few breaths in between to draw out a set even further.

How to perform The Non-Lockout Squat Exercise:

  1. Set a bar on a squat rack and step under it so the bar rests across your upper back. Pull your shoulders back as you grab the bar with an overhand grip. It should sit comfortably on your upper trapezius muscles.
  2. Lift the bar off the rack and step back. Set your feet shoulder-width apart and keep your knees slightly bent, back straight, and eyes focused straight ahead.
  3. Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor.
  4. When your thighs are parallel to the floor, pause and return to the starting position, without completely straightening your legs.
  5. Repeat the exercise without ever pausing at the top of the movement.

Non-Lockout Squat Exercise

Squat Punch Exercise

Targets butt, thighs, core, shoulders, arms

Stand with feet slightly more than hip-width apart, one weight in each hand. Bend elbows and raise weights to shoulder height, palms facing forward. Hinge at hips to lower into a squat. Straighten legs to stand and twist torso to right, coming onto the ball of left foot and extending left arm at shoulder height. Lower into another squat and repeat punch on opposite side. Alternate sides with each rep.

Make it easier: Ditch the weights; imagine punching through thick, dense air to create resistance.

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