The Squat 

The Squat is a movement we do every day in our everyday life .

We probably do lots of different versions of it all day long , it’s a big movement that involves major muscle groups of the lower body thighs , hamstrings, glutes , calves and spine . Your core is a big player in brazing/stabilising your frame.

The Eastern Squat…

The East Squat . This is a picture where the person shown has fantastic flexibility and mobility nice and low , knees above toes a upright posture, this sitting position also has lots of other health benefits.  It improves digestion and bowel function. You may look like you have better posture in a chair but, in fact, your organs and genitourinary tract are in straighter alignment and more open in the Asian squat. You are also massaging the bladder, bowel and intestines at the same time. If you visit Asia your see groups playing cards ,eating ,drinking , in this position .

This helps to improve and maintain flexibility through your posterior chain in the western world we are losing the ability to sit with good health in mind.

If you visit eastern/ Asian countries China , Japan , Thailand etc there are more in tune with their body’s. They as a whole have less back issues than us westerners. Us westerners have adapted got lazy.

This is the same position but without added weight this static sitting position is fantastic for mobility through the lower body right up through the spin. Being more flexible directly crosses over to everyday life and tasks , work , shopping and play being strong does ant mean just lifting heavy things about you may find yourself as strong as a bull in the gym but if you can’t run for the bus what’s the point . Mobility the ability to move fluidly through your body’s full range of movement is what you want to keep and improve on week to week month to month.

So the Eastern Squat then the goblet squat is a great starting point. Many of us are tight though the hips knees and ankles and lower back . As we get older we lose flexibility and muscle strength and tone. The Eastern Squat stretches out your thighs , hamstring , calves and gluteus muscles as well as helping to improve your body’s upper and lower connection , your posture will also improve over time.

The Goblet Squat.

The Goblet is

  • Stand with your feet shoulder-width apart.
  • Lower your buttocks while bending your knees until your buttocks touches your heels
  • Feet are flat on the floor, including the heel.
  • Your center of gravity is over your feet and belly button. In contrast, the Western squat places more weight forward on the knees and patellar tendon.
  • Make sure your knees are behind the toes.
  • Slowly rise out of the squat focusing on the belly button to maintain your balance.


The goblet Squat 

  • *Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
  • *Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
  • *At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Sunday, July 24th, 2016 at 8:15 am  |  Training Tips