2024-07-08 15:17:32
If the squat is universally known, the same cannot always be said for its many variations.
Do you want muscular legs? So you have to squat! Yes, but if the classic barbell squat isn’t your thing, there’s no need to stick with it.
Among the many squat options out there, why not choose one that you like? squatting on kang perhaps?
The little-known kang squat is a sport Rigorous, combining the following elements ” good morning” with those traditional squat Targets multiple muscle groups while improving flexibility and stability.
Let’s take a closer look at this exercise.
What are Kang Squats?
The Kang Squat is an advanced variation that combines elements of the squat ” good morning “ and a squat.
This involves starting with a “good morning” and then fluidly lowering into the bottom position of the squat and then back to the starting position.
This exercise engages multiple muscle groups and offers a range of benefits to those looking to diversify their training:
- Build lower body strength and stability : Kang squats target the glutes, quads, hip flexors, hamstrings, and calves.
- Lower back stability : The need to maintain a neutral spine throughout movement strengthens the stabilizing muscles of the lower back, which is critical in preventing lower back pain.
- Injury prevention : By engaging the posterior chain, the klang helps protect the back and build solid strength in this key part of the body.
- Improve flexibility: The combination of movements allows you to gain flexibility in your hips and entire lower body.
- Improve squat technique : By integrating the hip hinge, the Kang Squat helps better understand and execute the correct movement of the hips during a traditional squat, thereby reducing the risk of injury.
Step by step
To master the Squat, follow these simple steps:
- Stand with your feet shoulder-width apart and planted firmly on the floor. Place the kettlebell in “goblet” position (wrist down) in your hand.
- Draw your shoulders back and tighten your back and core muscles. Make sure to keep your core engaged throughout the exercise to protect your spine.
- Lean your hips forward and push your hips back (as in a deadlift or good morning) while keeping your back straight and your knees slightly bent.
- Lower your torso until it is parallel to the floor.
- Squeeze your heels and bend your knees Squat downwhile keeping your torso straight.
- Slowly return to the original position ” good morning “and then stand up by contracting your gluteal muscles.
Before gaining weight, It’s important to use only your body weight to master the movement.
This will promote mobility and prepare your muscles for more intense workouts.
Pay attention to Kang squat Bodyweight can be a great mobility and warm-up exercise before performing squats.
Here once more, some suggestions are made:
- Move slowly and make sure you perform each phase correctly to maximize muscle activation.
- If you’re adding weight, start with a kettlebell or medium-weight dumbbells held close to your chest with a cupped grip.
- Gradually increase the load while continuing to focus on your form to avoid injury.
- Remember to breathe correctly; inhale when preparing and exhale when exercising.
The scientific benefits of healthy squats
Impact on posterior chain
Research shows that exercises that recruit posterior chain muscles, e.g. ” good morning”essential for strengthening the back and relieving back pain.
These movements encourage building balanced strength, minimizing the risk of injury and improving overall body function.
balance and coordination
The Con Squat emphasizes slow, controlled technique and encourages better coordination between different muscle groups.
Not only does this promote muscle mass gains, it also optimizes the body’s biomechanical functions, aiding in a variety of daily activities.
Incorporating squats into your daily routine can provide a variety of benefits, from improving muscle strength to preventing low back pain.
It can also add variety to your training sessions, making each session more stimulating and effective.
Remember to master basic technique first and then gradually increase intensity with additional weight.
Your body will thank you!
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