Is it a Push-Up? NO
Is it a Burpie? NO
Is it that they should be
pulling a pick-up truck? HELL NO
The #1 exercise that your
clients should be doing is the Ultimate Sandbag Bear Hug Squat.
The reason why the Ultimate
Sandbag Bear Hug Squat can help everyone achieve that perfect squat is because
the USB acts as a counterbalance to help align the client into perfect
squatting depth. It will also teach them
the value and importance of thoracic spine position and activation.
Here are some common
questions regarding the USB Bear Hug Squat:
Q: How do I set up the USB?
1.
Place the USB
flat on the ground with the naked side of the bag up
2.
Straddle the
center of the bag with your knees slightly bent
3.
Grab underneath
the bag and make sure that when you pick up the bag that your shoulder blades
are pinched together, back is flat, and that half the bag is below your arms
when you pick it up (if the person is not able to hip hinge that low…place the
bag on a step so that the client is able to reach underneath)
4.
Drive up in an
explosive manner and now the bag should be lined up with the middle of your
body
Q: What are some things that I should be looking
for before my client starts
performing the USB Bear Hug Squat?
1.
Locked out
Thoracic Spine…Remember if the Thoracic Spine is not look, this means that we
will be looking at a rounded back
2.
Traps that are
relaxed…No tension
3.
Feet should be in
a 45 degree angle or less to allow the knees to push slightly outward. By making sure this happens, the client will
activate more of the hips, become more stable, and most of the time to allow
them to go deeper with the squat
Q: What are the recommend sets and reps?
A: Every client is different, but I usually
tend to start with 3 sets of 5 reps. This does not mean to challenge them with
an extreme amount of load, but I would
rather you watch their movement and correct their form. Load is often a
variable that is overused…I would rather you work with ROM, Stability, Foot
Position, Tiempo, etc.
