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  • I’ve decided the revival leggings are my fave @alphalete Xx
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Also don’t forget you can get 35% off this hoodie from @myproteinuk using code ELLSAGAR35 (link in bio🥰)
  • I’ve decided the revival leggings are my fave @alphalete Xx
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Also don’t forget you can get 35% off this hoodie from @myproteinuk using code ELLSAGAR35 (link in bio🥰)
  • 1,096 38 11 hours ago
  • THE ULTIMATE HIGH BAR BACK SQUAT CHECKLIST!!
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What’s up Achievers?! @jasonlpak here and today we have a 6-part checklist for a perfect set of high-bar back squats!
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1️⃣REST BARBELL ON UPPER TRAPS: Try to rest the bar on the meaty part of your upper back, and avoid letting it rest on your neck! This barbell positioning is what makes this variation a “high bar” squat. For a low bar squat, you would place the barbell further down your upper back.
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2️⃣SQUEEZE SHOULDER BLADES AND POINT ELBOWS DOWN: Squeezing your shoulder blades helps to create a more stable shelf for the bar to rest on. It also keeps your upper back tight throughout the movement, which helps prevent you from dumping forward. We recommend pointing the elbows down, because unlike low bar back squats where you really push the barbell against your upper back by flaring your elbows back, the bar in a high bar back squat is already in a stable position, so pointing the elbows down gives you the best leverage to push back up from the bottom of the squat.
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3️⃣SIT HIPS BACK FIRST: Initiate the descent by sitting your hips back slightly. This will help load the posterior chain.
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4️⃣THEN DROP STRAIGHT DOWN: After shifting your hips back slightly, then lower your hips straight down toward the floor. This will help keep you in a more upright position at the bottom, which is a requirement of a good high bar back squat!
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5️⃣BAR CAP OVER MID-FOOT: At the bottom position, you should be able to see the bar cap lined up over the mid-foot (base of support.) This will ensure you are in the most stable bottom position, and give you the best chance of standing up out of the hole!
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6️⃣PUSH INTO THE FLOOR AND STAND TALL: Drive your feet hard into the floor to initiate the ascent. Stand up tall at the top with your rib cage stacked over your hips and legs locked out straight.
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We hope this checklist helps you out! We know everyone will be slightly different, so there may be some small variation, but this list should give you a really good starting point!
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Share with a friend who would appreciate this. And stay tuned for a low-bar checklist coming soon! Until next time, ✌️💙💪
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#backsquat #squat #squats #somervi
  • THE ULTIMATE HIGH BAR BACK SQUAT CHECKLIST!!
    -
    What’s up Achievers?! @jasonlpak here and today we have a 6-part checklist for a perfect set of high-bar back squats!
    -
    1️⃣REST BARBELL ON UPPER TRAPS: Try to rest the bar on the meaty part of your upper back, and avoid letting it rest on your neck! This barbell positioning is what makes this variation a “high bar” squat. For a low bar squat, you would place the barbell further down your upper back.
    -
    2️⃣SQUEEZE SHOULDER BLADES AND POINT ELBOWS DOWN: Squeezing your shoulder blades helps to create a more stable shelf for the bar to rest on. It also keeps your upper back tight throughout the movement, which helps prevent you from dumping forward. We recommend pointing the elbows down, because unlike low bar back squats where you really push the barbell against your upper back by flaring your elbows back, the bar in a high bar back squat is already in a stable position, so pointing the elbows down gives you the best leverage to push back up from the bottom of the squat.
    -
    3️⃣SIT HIPS BACK FIRST: Initiate the descent by sitting your hips back slightly. This will help load the posterior chain.
    -
    4️⃣THEN DROP STRAIGHT DOWN: After shifting your hips back slightly, then lower your hips straight down toward the floor. This will help keep you in a more upright position at the bottom, which is a requirement of a good high bar back squat!
    -
    5️⃣BAR CAP OVER MID-FOOT: At the bottom position, you should be able to see the bar cap lined up over the mid-foot (base of support.) This will ensure you are in the most stable bottom position, and give you the best chance of standing up out of the hole!
    -
    6️⃣PUSH INTO THE FLOOR AND STAND TALL: Drive your feet hard into the floor to initiate the ascent. Stand up tall at the top with your rib cage stacked over your hips and legs locked out straight.
    -
    We hope this checklist helps you out! We know everyone will be slightly different, so there may be some small variation, but this list should give you a really good starting point!
    -
    Share with a friend who would appreciate this. And stay tuned for a low-bar checklist coming soon! Until next time, ✌️💙💪
    .
    .
    .
    #backsquat #squat #squats #somervi
  • 4,461 46 7 hours ago

Latest Instagram Posts

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Comment je fais pour ne pas craquer en sèche compétition ?🤭 .
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Surtout que je suis addict  aux glaces de chez KFC pour ceux qui sont derrière moi depuis le début, que je suis addict aux pizzas chèvre miel ... à toutes ces choses... Tout est dans la tête .... si tu veux vraiment quelque chose, si la décision vient de toi et de personne d’autre ... alors tu y arriveras... ok il y aura des jours avec, et des jours sans ... des jours où tu te poseras la question: mais pourquoi me-suis lancée là dedans. ? C’est dans ces moments que tu exploiteras ton mental, qu’il se développera ou s’affaiblira ... c’est dans ces moments que tu sauras qui tu es vraiment. Mes prepas m’ont appris tant de choses sur ma personnalité, sur mon caractère. C’est dans ces moments aussi, que tu vois qui sont tes vrais amis, ceux qui restent même si tu ne les voient plus, pour les sorties, restaurants... Alors oui notre corps change aux fils des jours.... mais aussi autour de nous, nous voyons les choses différemment. Alors ne perdez pas vos objectifs . Si vous ne pouvez pas manger comme eux, ils comprendront, si ils vous soutiennent. A défaut ils diront: « pour une fois ça va rien te faire » . .
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Je m’entoure des personnes qui me soutiendront ❣️.
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@prozisfrance: Melou -10%📦
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. . #shape #bodygoals #tattoo #musculation #fitgirl #fitnessmotivation #motivation #determination #npng #booty #squats #girl #lifestyle #hair #focus #diet #grow #eatclean #regime #tbc #teamshape #fit #instagood #good #tattoo #ink #gym #body #goals #bodypositive
  • .
    .
    Comment je fais pour ne pas craquer en sèche compétition ?🤭 .
    .
    Surtout que je suis addict aux glaces de chez KFC pour ceux qui sont derrière moi depuis le début, que je suis addict aux pizzas chèvre miel ... à toutes ces choses... Tout est dans la tête .... si tu veux vraiment quelque chose, si la décision vient de toi et de personne d’autre ... alors tu y arriveras... ok il y aura des jours avec, et des jours sans ... des jours où tu te poseras la question: mais pourquoi me-suis lancée là dedans. ? C’est dans ces moments que tu exploiteras ton mental, qu’il se développera ou s’affaiblira ... c’est dans ces moments que tu sauras qui tu es vraiment. Mes prepas m’ont appris tant de choses sur ma personnalité, sur mon caractère. C’est dans ces moments aussi, que tu vois qui sont tes vrais amis, ceux qui restent même si tu ne les voient plus, pour les sorties, restaurants... Alors oui notre corps change aux fils des jours.... mais aussi autour de nous, nous voyons les choses différemment. Alors ne perdez pas vos objectifs . Si vous ne pouvez pas manger comme eux, ils comprendront, si ils vous soutiennent. A défaut ils diront: « pour une fois ça va rien te faire » . .
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    Je m’entoure des personnes qui me soutiendront ❣️.
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    @prozisfrance: Melou -10%📦
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    . . #shape #bodygoals #tattoo #musculation #fitgirl #fitnessmotivation #motivation #determination #npng #booty #squats #girl #lifestyle #hair #focus #diet #grow #eatclean #regime #tbc #teamshape #fit #instagood #good #tattoo #ink #gym #body #goals #bodypositive
  • 23 1 4 minutes ago
  • #210119
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A1) E2MOM x 4 sets
Sotts Press x 5 reps (build weight)
A2) E2MOM x 4 sets
Snatch Push Press + 2 Overhead Squat (build weight)
B1) E2MOM x 6 sets
Snatch Lift-Off + Snatch x 2 reps (starting with 70%)
B2) E2MOM x 4 sets
Snatch x 1 @85-90% (VIDEO)
C) Back Squat
D) Gymnastics Conditioning 💥
E2MOM x 5 sets
30 Heavy DU
5 Ring MU
5m HS Walk
—————————————
As we begin a new week of training, focus was on moving well under fixed rest period and consistency. When I was building in weight for the snatches, I felt super strong on my catch position. This is due to the Sotts Press and Snatch Push Presses to prime your body when you go heavy on your snatch lift. Very happy with the numbers I hit today. For the gymnastic work, the aim was to work under fatigue and here I felt my shoulders were on fire 🔥but managed to keep all reps and Hs Walk unbroken 💪🏾 #functionaltraining #crossfitters #crossfitlife #openprep #strong #crossfit #2019 #motivation #weightlifting #squats #goheavyorgohome #athlete #follow #fitness #baddies #abs
  • #210119
    —————————————
    A1) E2MOM x 4 sets
    Sotts Press x 5 reps (build weight)
    A2) E2MOM x 4 sets
    Snatch Push Press + 2 Overhead Squat (build weight)
    B1) E2MOM x 6 sets
    Snatch Lift-Off + Snatch x 2 reps (starting with 70%)
    B2) E2MOM x 4 sets
    Snatch x 1 @85-90% (VIDEO)
    C) Back Squat
    D) Gymnastics Conditioning 💥
    E2MOM x 5 sets
    30 Heavy DU
    5 Ring MU
    5m HS Walk
    —————————————
    As we begin a new week of training, focus was on moving well under fixed rest period and consistency. When I was building in weight for the snatches, I felt super strong on my catch position. This is due to the Sotts Press and Snatch Push Presses to prime your body when you go heavy on your snatch lift. Very happy with the numbers I hit today. For the gymnastic work, the aim was to work under fatigue and here I felt my shoulders were on fire 🔥but managed to keep all reps and Hs Walk unbroken 💪🏾 #functionaltraining #crossfitters #crossfitlife #openprep #strong #crossfit #2019 #motivation #weightlifting #squats #goheavyorgohome #athlete #follow #fitness #baddies #abs
  • 5 0 5 minutes ago
  • Backed it up with squats this morning. 140kgx3 and 120kg 2x5. Strength hasn’t dropped too much at all, moving just feels foreign. 2019 I’m going to focus on FRC and getting leaner than ever before I gain
  • Backed it up with squats this morning. 140kgx3 and 120kg 2x5. Strength hasn’t dropped too much at all, moving just feels foreign. 2019 I’m going to focus on FRC and getting leaner than ever before I gain
  • 8 2 6 minutes ago
  • Start of peak, getting heavy! These didn't feel all that good but they weren't bad
  • Start of peak, getting heavy! These didn't feel all that good but they weren't bad
  • 10 1 7 minutes ago
  • Positive vibes only🖤
  • Positive vibes only🖤
  • 10 1 8 minutes ago
  • Epsom salts and bubbles after leg day 🤤
  • Epsom salts and bubbles after leg day 🤤
  • 9 1 8 minutes ago