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Latest #squat Posts

  • Spinal erectors like an alien? I’m not sure about that @coachrebel but thanks for the compliment

Here’s a glimpse from previous workout using an Inertia - Front Squat - Top 1/3 to potentiate the nervous system

Utilising heavier loads is a great way to potentiate the nervous system

Neuromuscular Post-Tetanic Potentiation refers to a mechanism by which a muscle’s capacity to produce force is increased by a previous high-force action

When you produce a very high level of force, your capacity to recruit muscle fibers + make them fire fast is increased for a certain period of time leading to a greater performance potential

An example of potentiation in action is seen here from a session earlier this year:

A1) Inertia - Front Squat - Top 1/3 - 22X0 Tempo 6,4,2,6,4,2
180 Seconds Rest

A2) Front Squat - 40X0 Tempo
3,2,1,3,2,1
240 Seconds Rest

If you’re doing Inertia Squats make sure you don’t take a position that is different than your traditional squat

You want to stay as specific to the key positions as possible to maximise the carry over potential

Another big mistake I see from people in many gyms is dropping the bar back down on the pins on this Squat without control

Not only is it unnecessarily loud, but I made this mistake previously in the by simply dropping to the pins

As a result my capacity to lower heavier loads became compromised and I lost eccentric strength, despite improving my concentric ability

As a result I’d now recommend doing the eccentric/lowering phase really slow for most people (especially if you want jacked legs) to ensure you control every inch of the movement

Although the Inertia is a Starting Strength method, being able to control heavy weights on the way down will build a lot more strength (and size) than just simply lifting them

Not used potentiation methods before?

It’s an awesome method to drive tonnage up & should allow you to hit  new PB’s - just be careful how many sets you do - it will fry the nervous system & certainly don’t use this method on all of your major lifts in a training week

In this workout I hit 160kgx 6 on the Inertia - FS & as a result hit a comforty 135kg Demonstrating the Power of potentiation
  • @sam_sos_pt Profile picture

    @sam_sos_pt

    Spinal erectors like an alien? I’m not sure about that @coachrebel but thanks for the compliment

    Here’s a glimpse from previous workout using an Inertia - Front Squat - Top 1/3 to potentiate the nervous system

    Utilising heavier loads is a great way to potentiate the nervous system

    Neuromuscular Post-Tetanic Potentiation refers to a mechanism by which a muscle’s capacity to produce force is increased by a previous high-force action

    When you produce a very high level of force, your capacity to recruit muscle fibers + make them fire fast is increased for a certain period of time leading to a greater performance potential

    An example of potentiation in action is seen here from a session earlier this year:

    A1) Inertia - Front Squat - Top 1/3 - 22X0 Tempo 6,4,2,6,4,2
    180 Seconds Rest

    A2) Front Squat - 40X0 Tempo
    3,2,1,3,2,1
    240 Seconds Rest

    If you’re doing Inertia Squats make sure you don’t take a position that is different than your traditional squat

    You want to stay as specific to the key positions as possible to maximise the carry over potential

    Another big mistake I see from people in many gyms is dropping the bar back down on the pins on this Squat without control

    Not only is it unnecessarily loud, but I made this mistake previously in the by simply dropping to the pins

    As a result my capacity to lower heavier loads became compromised and I lost eccentric strength, despite improving my concentric ability

    As a result I’d now recommend doing the eccentric/lowering phase really slow for most people (especially if you want jacked legs) to ensure you control every inch of the movement

    Although the Inertia is a Starting Strength method, being able to control heavy weights on the way down will build a lot more strength (and size) than just simply lifting them

    Not used potentiation methods before?

    It’s an awesome method to drive tonnage up & should allow you to hit new PB’s - just be careful how many sets you do - it will fry the nervous system & certainly don’t use this method on all of your major lifts in a training week

    In this workout I hit 160kgx 6 on the Inertia - FS & as a result hit a comforty 135kg Demonstrating the Power of potentiation

  •  0  1  2 minutes ago
  • In order to achieve your goals, you have to push yourself past your comfort zone! We all have limits that we place on ourselves, especially on our fitness journeys. When we have someone there for us to hold us accountable and push past those comfort zones, the process becomes easier! Our professional personal trainers are committed to helping you push those limits in order to achieve your goals. When you join the #NexGenFam your goals become ours. Contact us for your free personal training session!
  • @nexgenfitnesscolleyville Profile picture

    @nexgenfitnesscolleyville

    NexGen Fitness Colleyville

    In order to achieve your goals, you have to push yourself past your comfort zone! We all have limits that we place on ourselves, especially on our fitness journeys. When we have someone there for us to hold us accountable and push past those comfort zones, the process becomes easier! Our professional personal trainers are committed to helping you push those limits in order to achieve your goals. When you join the #NexGenFam your goals become ours. Contact us for your free personal training session!

  •  1  1  3 minutes ago
  • El punto es no rendirse. 85 kg 🤓🍟🍔
  • @baezness Profile picture

    @baezness

    El punto es no rendirse. 85 kg 🤓🍟🍔

  •  10  1  5 minutes ago
  • ♦️SUMO DEADLIFT TUTORIAL♦️
.

Happy Humpday! .

Today I’m talking about the Sumo Deadlift, which is a little different than the normal conventional deadlift you typically see .

The Sumo Deadlift, due to the foot and Hip placement really targets the glutes and Hip Adductors, as well as the various muscles in your Hamstrings
.

Some ask which is better, but that’s completely dependent on what’s more comfortable for you, and of course which is pain free, whichever you choose, you can’t go wrong with deadlifting 💪🏾 .

Save & send to a Friend ✔️
————————————————————— —————————————————————
. 🚨If you’re looking for a new in person trainer or online customized workout plans and nutritional guidance DM me 📩
  • @bodybyade Profile picture

    @bodybyade

    Tempe, Arizona

    ♦️SUMO DEADLIFT TUTORIAL♦️
    .

    Happy Humpday! .

    Today I’m talking about the Sumo Deadlift, which is a little different than the normal conventional deadlift you typically see .

    The Sumo Deadlift, due to the foot and Hip placement really targets the glutes and Hip Adductors, as well as the various muscles in your Hamstrings
    .

    Some ask which is better, but that’s completely dependent on what’s more comfortable for you, and of course which is pain free, whichever you choose, you can’t go wrong with deadlifting 💪🏾 .

    Save & send to a Friend ✔️
    ————————————————————— —————————————————————
    . 🚨If you’re looking for a new in person trainer or online customized workout plans and nutritional guidance DM me 📩

  •  6  1  5 minutes ago
  • ‼️EL GLÚTEO EXISTE‼️ ➡️ Os dejo tres propuestas para la activación de glúteo que me alucinan:😍 1️⃣ (Ejercicio 1) En este contexto quiero reducir las fuerzas que generan flexión, y también las fuerzas internas que nos dificultan la extensión (rigidez de flexores de cadera) 
2️⃣ (Ejercicio 2) Aumentamos las fuerzas internas de restricción sobre la extensión, en una de los ejercicios donde para mi es más fácil activar el glúteo mayor, el squeeze glúteo 😊
3️⃣ (Ejercicio 3) Aumentamos la dificultad del ejercicio debido a la base de sustentación y la integración del movimiento. Contreras et al. 2015, investiga este movimiento y ve como las porciones del glúteo mayor tienen la misma activación en este movimiento con respecto al prone hip extension. ➡️ Sin embargo, y esto es lo que más mola, cada persona tiene una posición ideal para activar el glúteo mayor, así que a descubrirla 😊

#entrenamiento #inef #gym #entrenadorpersonal #salud #entrenamientopersonal #personaltrainer #entrenar #exercise #gimnasio #fit #fitness #instafit #training #train #glutes #squat #entrenamientofuncional #cafd #cafyd #hipthrust
  • @zekotrainer Profile picture

    @zekotrainer

    ‼️EL GLÚTEO EXISTE‼️ ➡️ Os dejo tres propuestas para la activación de glúteo que me alucinan:😍 1️⃣ (Ejercicio 1) En este contexto quiero reducir las fuerzas que generan flexión, y también las fuerzas internas que nos dificultan la extensión (rigidez de flexores de cadera)
    2️⃣ (Ejercicio 2) Aumentamos las fuerzas internas de restricción sobre la extensión, en una de los ejercicios donde para mi es más fácil activar el glúteo mayor, el squeeze glúteo 😊
    3️⃣ (Ejercicio 3) Aumentamos la dificultad del ejercicio debido a la base de sustentación y la integración del movimiento. Contreras et al. 2015, investiga este movimiento y ve como las porciones del glúteo mayor tienen la misma activación en este movimiento con respecto al prone hip extension. ➡️ Sin embargo, y esto es lo que más mola, cada persona tiene una posición ideal para activar el glúteo mayor, así que a descubrirla 😊

    #entrenamiento #inef #gym #entrenadorpersonal #salud #entrenamientopersonal #personaltrainer #entrenar #exercise #gimnasio #fit #fitness #instafit #training #train #glutes #squat #entrenamientofuncional #cafd #cafyd #hipthrust

  •  9  0  5 minutes ago
  • 🇺🇸🇷🇺 Rus🔻
⠀
🇺🇸 HOW TO DROP THE BAR❓
⠀
Performing weightlifting exercises at 5+ is fine, but it is also very important to know how to correctly complete the climb ☝🏼
⠀
There is a list of important rules in order to avoid setback failures ⤵️
⠀
✅ First of all, you should drop the bar in front of you, not behind your head.
✅ Feet must be strictly in line.
✅ Before the judge gives the command to lower the bar, the athlete should make a firm fix (+ -3 seconds) before the judge’s signal👨‍⚖
✅ The climb might be counted if the athlete has lost balance and has been taken away from the platform area until he returns.
⠀
You MUST know and understand all this rules like the back of your hand. They will betray you confidence, safety and success at the competitions 🏋🏻‍♀
⠀
🇷🇺 КАК ПРАВИЛЬНО ОПУСКАТЬ ВЕС❓
⠀
Выполнить тяжелоатлетическое упражнения на 5+ это прекрасно, но так же очень важно знать, как правильно завершить подъём чтобы засчитали ☝🏼
⠀
Ниже представлен перечень важных правил, для того чтобы избежать неудач на стадии завершения подъема ⤵️
⠀
✅ Прежде всего нужно знать, что сбрасывать штангу надо перед собой, а не за голову.
✅ Ноги должны быть строго на одной линии.
✅ Прежде чем судья даст команду опустить штангу, атлет должен сделать жесткую фиксацию (+-3 секунды) до сигнала судьи 👨‍⚖
✅ Подъём могут не засчитать в случае если спортсмен не справился с равновесием и его отвело от зоны помоста пока он не вернётся.
⠀
Знание и понимание вышеперечисленных правил нужно выучить до автоматизма, это предаст Вам уверенности, безопасности и успеха на соревнования 🏋🏻‍♀
  • @svetlana.tsarukaeva Profile picture

    @svetlana.tsarukaeva

    Downtown Miami

    🇺🇸🇷🇺 Rus🔻

    🇺🇸 HOW TO DROP THE BAR❓

    Performing weightlifting exercises at 5+ is fine, but it is also very important to know how to correctly complete the climb ☝🏼

    There is a list of important rules in order to avoid setback failures ⤵️

    ✅ First of all, you should drop the bar in front of you, not behind your head.
    ✅ Feet must be strictly in line.
    ✅ Before the judge gives the command to lower the bar, the athlete should make a firm fix (+ -3 seconds) before the judge’s signal👨‍⚖
    ✅ The climb might be counted if the athlete has lost balance and has been taken away from the platform area until he returns.

    You MUST know and understand all this rules like the back of your hand. They will betray you confidence, safety and success at the competitions 🏋🏻‍♀

    🇷🇺 КАК ПРАВИЛЬНО ОПУСКАТЬ ВЕС❓

    Выполнить тяжелоатлетическое упражнения на 5+ это прекрасно, но так же очень важно знать, как правильно завершить подъём чтобы засчитали ☝🏼

    Ниже представлен перечень важных правил, для того чтобы избежать неудач на стадии завершения подъема ⤵️

    ✅ Прежде всего нужно знать, что сбрасывать штангу надо перед собой, а не за голову.
    ✅ Ноги должны быть строго на одной линии.
    ✅ Прежде чем судья даст команду опустить штангу, атлет должен сделать жесткую фиксацию (+-3 секунды) до сигнала судьи 👨‍⚖
    ✅ Подъём могут не засчитать в случае если спортсмен не справился с равновесием и его отвело от зоны помоста пока он не вернётся.

    Знание и понимание вышеперечисленных правил нужно выучить до автоматизма, это предаст Вам уверенности, безопасности и успеха на соревнования 🏋🏻‍♀

  •  31  1  5 minutes ago

Top #squat Posts

  • Awkward Megan strikes again with not knowing how to pose her hands or body 
Why is my ankle wrapped you might ask? Well I fell out of the shower in Key West.... sober. My ankle is still healing and that happened in May 🙃
  • @powerlifting_barbie Profile picture

    @powerlifting_barbie

    Key West, Florida

    Awkward Megan strikes again with not knowing how to pose her hands or body
    Why is my ankle wrapped you might ask? Well I fell out of the shower in Key West.... sober. My ankle is still healing and that happened in May 🙃

  •  616  36  2 hours ago
  • Do you want to know why I started lifting?

Because I was tired of life’s s&*%. I was tired of always living my life to please others and live up to their expectations.

I wanted to live MY life. To do what makes me happy. And no one else’s. “Be relentless in your pursuit to be great” is a phrase I begun saying regularly over the last couple of years, and has quickly become my motto. It’s my “why”. If you have a dream, you need to protect it.

If people see they can’t do something, they’re going to tell you can’t do it either. If you want something, you need to get it. You need to be persistent.

It’s an attitude that requires resiliency amongst adversity, and it takes hard work.

It takes a tough attitude that’s full of grit, patience and business.

Think big, act big, and do whatever makes your soul happy.
_____

Want to give strength training a shot? Join One Strong Community today and get daily workouts that help build muscle and strength, all with a group of supportive people of all levels. All for less than 10$ a month. Link in bio.
  • @stephearlstrong Profile picture

    @stephearlstrong

    Finest Fitness

    Do you want to know why I started lifting?

    Because I was tired of life’s s&*%. I was tired of always living my life to please others and live up to their expectations.

    I wanted to live MY life. To do what makes me happy. And no one else’s. “Be relentless in your pursuit to be great” is a phrase I begun saying regularly over the last couple of years, and has quickly become my motto. It’s my “why”. If you have a dream, you need to protect it.

    If people see they can’t do something, they’re going to tell you can’t do it either. If you want something, you need to get it. You need to be persistent.

    It’s an attitude that requires resiliency amongst adversity, and it takes hard work.

    It takes a tough attitude that’s full of grit, patience and business.

    Think big, act big, and do whatever makes your soul happy.
    _____

    Want to give strength training a shot? Join One Strong Community today and get daily workouts that help build muscle and strength, all with a group of supportive people of all levels. All for less than 10$ a month. Link in bio.

  •  503  9  1 hour ago
  • I can be pretty hard on myself at times, but in the grand scheme of things, one bad day & one bad workout really doesn’t matter. We all have bad days. It’s what you take away from those bad days and whether or not you chose to improve that matters
•••
📸 @idealprism
  • @jensenvega Profile picture

    @jensenvega

    Buffalo, New York

    I can be pretty hard on myself at times, but in the grand scheme of things, one bad day & one bad workout really doesn’t matter. We all have bad days. It’s what you take away from those bad days and whether or not you chose to improve that matters
    •••
    📸 @idealprism

  •  543  34  4 hours ago
  • My new focus - STAY MOTIVATED.👁
.
Today was the first day back at the gym from over a weeks rest. I really didn’t want to go. Because I feel like the minute you get out of your routine of working out and you start to skip workouts for different reasons, motivation is long gone. There’s no point of even trying to get the workout in your daily routine again. Because it’s out, and when it’s out it’s like the brain forgets that it even existed in your daily life.🧠💪🏼
.
So what I always need to do when this happens (because I want to have the gym in my daily routine again. I don’t want to just stop because I got off track.), is that I just need to get to the gym. I really need to force myself to go and after just a few days sometimes up to a week, I’m back and getting to the gym is in my daily routine again. So if you are in the same position, get up and get your routine back.👊🏼
  • @tildabexell Profile picture

    @tildabexell

    My new focus - STAY MOTIVATED.👁
    .
    Today was the first day back at the gym from over a weeks rest. I really didn’t want to go. Because I feel like the minute you get out of your routine of working out and you start to skip workouts for different reasons, motivation is long gone. There’s no point of even trying to get the workout in your daily routine again. Because it’s out, and when it’s out it’s like the brain forgets that it even existed in your daily life.🧠💪🏼
    .
    So what I always need to do when this happens (because I want to have the gym in my daily routine again. I don’t want to just stop because I got off track.), is that I just need to get to the gym. I really need to force myself to go and after just a few days sometimes up to a week, I’m back and getting to the gym is in my daily routine again. So if you are in the same position, get up and get your routine back.👊🏼

  •  164  37  53 minutes ago
  • En el momento que dejas de pensar en lo que puede pasar, empiezas a disfrutar de lo que está pasando🙌🏼 vive tu presente 😜 o no!?
  • @stephcomfit Profile picture

    @stephcomfit

    Lomas de Angelópolis

    En el momento que dejas de pensar en lo que puede pasar, empiezas a disfrutar de lo que está pasando🙌🏼 vive tu presente 😜 o no!?

  •  4,314  50  18 hours ago