{"id":43224,"date":"2018-08-06T03:00:26","date_gmt":"2018-08-06T01:00:26","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/tutorial-suspended-squat\/"},"modified":"2018-08-06T03:00:26","modified_gmt":"2018-08-06T01:00:26","slug":"tutorial-suspended-squat","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/tutorial-suspended-squat\/","title":{"rendered":"Tutorial: Suspended Squat"},"content":{"rendered":"

Suspended squat<\/a><\/span> is a functional exercise<\/strong> performed by standing and introducing a descending motion that follows one of the natural movement pillars.<\/p>\n

Suspended squats allow you to execute vertical displacement of body mass with no locomotion associated. This exercise strengthens your legs<\/strong> and promotes hip and trunk stabilization<\/strong> (which is a specific type of strength). Besides that, it offers training in particular movements useful in sports and daily activities that require balance.<\/p>\n

This exercise allows you to use upper-body, lower body and mixing both to lower or lift the body\u2019s center of mass, involving movements such as squatting, lunging and climbing.<\/strong><\/p>\n

By moving up and down, you promote a vertical displacement on body center of mass which will require leg strength (quadriceps, hamstrings and glutes)<\/strong>, and at the same time, it creates the need to activate the hip stabilization muscles and core muscles<\/strong> too, to rebalance and prevent falling. As you squat in a suspended way, you add to the equation the search for balance, which increases the challenge of the exercise.<\/p>\n

WHAT<\/h2>\n
    \n
  • The Suspended squat is a functional exercise performed on standing and level changing pillar.<\/li>\n
  • Strengthens your legs (quadriceps, hamstrings and glutes).<\/li>\n
  • Promotes hip and trunk stabilization.<\/li>\n
  • Activates all trunk muscles and train balance.<\/li>\n<\/ul>\n

    HOW<\/h2>\n
      \n
    • With the bar suspended by the strips on the lower level, nearest to the floor, hold the strips with both hands and step up to the bar.<\/li>\n
    • Try to stabilize your hip and trunk maintaining your balance over the bar.<\/li>\n
    • Hold the strips at the height of your shoulder line and stabilize your scapula.<\/li>\n
    • Activate your abs.<\/li>\n
    • Perform a squat on the suspended bar.<\/li>\n
    • Notice the relation between your hip and knees (as your hip goes backwards and down, your knees go slightly to the front to maintain the balance).<\/li>\n<\/ul>\n

      WHY<\/h2>\n
        \n
      • Allows you to control body\u2019s center of mass on a vertical displacement and provides balance.<\/li>\n
      • Strengthen quadriceps, hamstrings and glutes.<\/li>\n
      • Activate the hip stabilization muscles and core muscles.<\/li>\n
      • Rebalance training prevents falls and injuries.<\/li>\n<\/ul>\n