WNY MMA SQUATS

They’re sometimes referred to as the king of all exercises, and with good reason. Squats are a full-body fitness staple that work the hips, glutes, quads, and hamstrings, and sneakily strengthen the core. Squats may help improve balance and coordination, as well as bone density  . Plus, they’re totally functional. Time to banish those sloppy squats and help perfect the go-to move.

The Bodyweight Squat

Become a bodyweight squat pro, and you'll be ready to move on to weighted squats in no time! Just follow these steps.

1. Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.

2. Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back. It's important to maintain a neutral spine throughout the movement.

3. Extend arms out straight so they are parallel with the ground, palms facing down (like your hands are on someone’s shoulders at a 7th grade dance). Or, if it’s more comfortable, pull elbows close to the body, palms facing each other and thumbs pointing up.

4. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.

5. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.

6. The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees (again, if you have the flexibility to do so comfortably). Pro tip: Squatting onto a box until the butt gently taps it will be a reminder to squat low.

7. Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels. Imagine the feet are spreading the floor (left foot to the left, right foot to the right) without actually moving the feet.

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If You Like It, You Should Put Some Weight On It

Beginners should start squatting with no added weight (bodyweight only!) and up the ante only after proper form is nailed down. (We don’t all have to be like this guy.) When using more weight, it’s more difficult to squat deeper, and deep squats with less weight trump shallow ones with heavy weight when it comes to making us stronger  .

While there are many ways to squat, three of the most common weighted variations are goblet, back, and front squats.

Goblet Squat

This squat (sadly) does not include a goblet full of wine(though we’ve found no studies disproving the effectiveness). Instead, hold a kettlebell, dumbbell, ormedicine ball at the sternum (center of the chest). With a slight bend in the knees, drop into a squat, going straight down and then standing straight up (do not reach back with the butt as you would for a bodyweight squat). When performing a goblet squat, drop the elbows between the legs inside the knees for a full range of motion. Goblet squats are great for beginners (and also experienced lifters) since they keep us from leaning forward (holding weight in front of the chest makes for a stable position).

Back Squat

Squats are much more challenging with a barbell, so if it’s your first time, it’s best to ask for a trainer’s guidance. For back squats, the weight rests on the traps(in one of two positions: low or high), where it’s generally easier to squat a heavier load. Hands should be facing forward, along the same plane as the shoulders, with elbows pointing down to the ground (arms will form a "W" along the bar). Keep hips back, and follow the same form for a bodyweight squat (ya know, minus holding your arms out of course!). The back squat is different from the bodyweight squat in one important way: breathing. When you're squatting a barbell, inhale before you descend, hold your breath for the squat, and exhale only once you've returned to standing.

Front Squat

The front squat requires getting comfortable with thefront rack position. When front-squatting with a barbell, this means resting the barbell just above the clavicles, right on the neck (the ends of the bar will rest on the shoulders if they're wide enough) and laying on the fingertips, with elbows up and pointed out and triceps parallel to the ground. While it may seem unstable to hold the bar with just the fingertips, the collarbone is a solid shelf for the bar, so the hands are only needed to prevent the bar from rolling. As long as the elbows stay up, extending straight out from the shoulders, the bar will be secure. For the descent in a front squat, the body will stay signifcantly more upright than it would in a bodyweight or back squat. Do not reach back with the butt (as you would with a back or bodyweight squat), as this will angle the body forward, making it difficult to stand the weight up. A great way to maintain an upright position is to think about keeping the elbows up and pointing forward throughout the movement.

The front squat can also be done with dumbbells. With one in each hand (palms facing in), rest a dumbbell lightly on each shoulder. Execute the squat, keeping the triceps raised and elbows up and pointed out.

Squat Snafus (and How to Fix Them)

Mistake No. 1: Not dropping down low enough

The fix: Take a slightly wider stance, which allows the body to stay steady while it squats deeper, and engages more muscle groups. It’s easy to want to squat just low enough so the thighs are parallel with the ground, but squats can be much more effective when we drop as low as possible (the hip joint lower than the knee joint) while still maintaining good form, Greatist Expert and trainerDan Trink says.

Mistake No. 2: The knees drift inward

The fix: Turn the toes out (between 5 and 20 degrees, to be technical) to keep knees from caving inward. Knees should track in line with both the ankles and the hips to help avoid injury and get deep in the squat. Glute bridges and lying clams will help knees from caving, says Greatist Expert Jordan Syatt. Another way to prevent the knees from coming in is to think of the cue "knees out" throughout the movement, says Greatist Expert Erica Giovinazzo.

Mistake No. 3: The body leans too far forward

The fix: Put most of your weight in the heels when lowering into a squat. The weight distribution will help keep the torso upright throughout the entire movement rather than causing you to teeter forward. It will also help keep the hips back and down, outside of the heels. Think of spreading the floor apart by driving outward through the back/outer portion of the heel.

Mistake No. 4: Descending too quickly

The fix: When weight is added, moving too quickly could increase chances of injury. It’s okay to explode with power when returning to a standing position (so long as the body remains controlled), but sitting into the squat should be a little slower to maintain proper form.

Mistake No. 5: Not warming up

The fix: Warming up is important before taking on such a complex move. It’ll help prepare the body’s joints and muscles for movement, and might even help prevent injury once heavy lifting gets underway. Jumping rope, rowing, and doing bodyweight squats help prep the body for movement, or try glute bridges to open up hips, which will allow the body to get lower in a squat. If squatting with a loaded bar, start with an empty bar and add weight slowly.

Original Post By:http://greatist.com/fitness/perfect-squat

WNY MMA & Fitness Kettle Bell Workouts.

7 Best Kettlebell Ab Exercises

There are many kettlebell ab exercises, some are designed specifically for the abs whereas others affect the abs indirectly. When choosing kettlebell abdominal exercises it is important to ensure that you don’t leave your abs totally exhausted before performing a workout where you will need your abs to protect your spine. So as a general rule ensure that you complete your specific kettlebell abs exercises at the end of your workout.

Here is my list of favourite kettlebell ab exercises:

# 1 – Turkish Get Up

The Turkish Get Up is one of the most important kettlebell exercises that you can perform. Not only is it a full body exercise but it also helps to improve your mobility and stability of your joints as you perform the movement. Getting good at the Turkish Get Up in the early stages of your kettlebell training will help you protect your body against future injury.

The abs get targeted through various stages of the Turkish Get Up but in particular during the 1st few phases as you sit up from the lying down position. The kettlebell beginner can practice this 1st phase by just sitting up along the arm and then lying back down again. Pay particular attention to the extended leg, you must keep the heel on the floor. Lifting the heel from the floor as you sit up means that you are using your hip flexors too much rather than your abs. Also ensure that as you come back down from the seated position that you lie down slowly using your abs to resist the downward movement.

Here’s a video demonstrating the first half of the Turkish Get Up:

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# 2 – Windmills

Kettlebell Windmills are another good all over body exercise using the kettlebell. Just like the Turkish Get Up they primarily improve your mobility and stability of your shoulders, and hips. Getting good at the Windmill will help improve your hip mobility by loosening off your hamstrings and will also help mobilise and strengthen your shoulders.

Again the abs get a great workout during the Windmill. The obliques in particular get targeted as you rotate your body during the downward movement as well as when you return to the upright position. The Windmill is a slow exercise so take your time, 5 seconds or more is a standard tempo for the exercise. Work on getting deep into the movement as you progress and keep that core nice and tight throughout the movement.

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# 3 – Sit and Press

I’ve used this kettlebell ab exercise a lot during my kettlebell classes, and it is one of those great kettlebell ab exercises for beginners. Not only will the abs get targeted throughout the movement but it also improves mobility through the hips and strengthens the shoulders. In fact most people really enjoy the shoulder workout that they get from this exercise.

The exercise starts with you lying flat on your back holding the kettlebell in both hands, you then sit up and press the kettlebell overhead. Try to combine the overhead press with the sitting movement. Heels should stay firmly on the floor and legs are kept straight. The 2nd half of the exercise on the way down is when you can really focus on those abs. Keep the abs tight and lower back to the floor slowly. A good 5+ second descent is excellent.

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# 4 – Straight Arm Sit

The Kettlebell Straight Arm Sit is the natural progression on from the Sit and Press above. The movement is very similar except the kettlebell is held in one hand only and the arm is kept straight throughout the kettlebell abs exercise. Due to the extended arm the shoulder has to work hard to stabilise and the abs must work hard too due to the long lever.

Try to keep the arm vertical throughout the abdominal exercise. Leaning the arm into the movement as you sit up will give you a mechanical advantage and you will notice yourself doing this as you get tired….this is the time to stop!

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# 5 – Plank Row or Renegade Row

You can get a lot done using just this one kettlebell exercise. One of the great advantages is the ability to perform a horizontal row and work the back muscles (rhomboids especially). The horizontal row is one of the movements that often gets neglected with kettlebell training but it is important to counteract all the sitting that so many of us do these days.

Done correctly the abs get a massive workout with this exercise. It is important that you can perform a good ‘plank exercise’ before you progress onto this kettlebell ab exercise. The main abdominal benefits come from preventing the hips from falling to the floor during the movement. If your hips fall too low then your back muscles will be over utilised so ensure you keep those hips up and core muscles tight.

As you row the kettlebell up and down your abs will also have to fight the rotation that is being caused by being supported by just one arm. This is tough on the shoulder just as much as it is on the core muscles. Start with a very light kettlebell to begin and master the movement before increasing the weight.

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# 6 – Deck Squat

I really like this kettlebell exercise and it’s one that many people have never seen or tried before. The deck squat involves a regular deep squat followed by a bridge and then a sit up and stand.  You will need very good hip mobility in order to stand up from the hip bridge but the momentum of the kettlebell will certainly help you.

There are so many muscles used during this movement but the abs are definitely used during the bridge and sit up part of the movement. Practice should start with a very light kettlebell or even a medicine ball to start with. You will actually find that this kettlebell exercise is easier using a weight than trying it without due to the momentum that it gives during the standing part of the movement.

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# 7 – Lateral Swings

This is an advanced kettlebell exercise that is based upon the regular swing but the movement goes sideways rather then forwards and backwards. I can’t emphasize enough how important it is to become a real expert at the regular kettlebell swing before moving onto this exercise. Without good technique and form you risk hitting your knee with the kettlebell as it comes across the body so be super careful.

If however, you do get to the stage when you can comfortably perform this exercise you will get some huge ab benefits from performing the movement. The Lateral Swing takes the kettlebell across the body thus rotating the midsection this then requires good core strength to both brake the movement at the top of the swing and then once again at the bottom of the swing. Like with all exercise start off light and then build up to a heavier resistance as you master the movement and the body is better able to cope with the exercise.

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Other Kettlebell Ab Exercises

Although these are 7 of my favourite kettlebell ab exercises there are many more. The Kettlebell Swing, Clean, Snatch and Pistol Squat are all core intensive.

Your core and abs fundamentally attach your pelvis to your ribcage so any exercise that involves bending or extending at the hips will require good core control. With kettlebell training being mostly full body movements the abs are used in practically all exercises that is one of the great benefits of using kettlebells but can ultimately be your downfall if you core/abs are not strong enough and able to deal with the load. It is for this reason that you should always build up your kettlebell training slowly and allow your core muscles to develop along with everything else.

Originally posted By: Greg Brooks.