Squats are famously formed strength and muscles in your lower body – especially glutes, hips, quads, and hamstrings – and use their main muscles for stability. However, you can also attach your upper body more, also using bear hug techniques.
We know what a bear throat is – one of those big, tight squeezes that you give to a loved one – but sadly, no family or friends are involved during this exercise, unless you can pick them up using your bodyweight.
Instead, you will embrace a weight like a sandbag or medicine ball and wrap your arms around it, squeezing it tightly. This not only attachs your upper body and core, but also makes the squat grip more challenging.
Here is described how to do the bear hug squat, and why you should do it.
How to do bear hug squat hold hold
Bear squat hold is quite simple, but in practice, some tips will literally help you squeeze more juices than this lower body exercise.
- Stand with the shoulders of your feet, hug your chosen weight close to your chest. Make sure you wrap your arms completely around it to secure the situation
- Sit back and squat your hips, bend your knees and reduce until your thighs are at least parallel to the ground
- Adopt a tripod stance – to spread weight evenly through your heel, large toes and small toes. Keep your chest up, pulled the shoulders comfortably and down and back
- Hold the squat, actively squeeze the weight towards you and cut your core muscles for stability
- Avoid bending forward and stay tall
- When the time is over, drive through your heel to stand and squeeze your glutes to expand through your hips and knees.
To lift weight, make sure you use your main muscles. Squat down, lift your back straight and chest, lift weight, then move it to your chest and hold it tightly.
For an additional challenge, switch to isotonic from isotian (holding position), which by performing squats for a fixed number of reps; I will target 8–12 representatives and 3-4 sets. For a grip, a target of 20 to 30 seconds for several rounds.
What are the benefits of bear hug squats?
The bear hug squats provide all the benefits of the squats loaded by making more demand on your upper body and during the construction of grip strength. Like sandbags or dead balls, using some difficulty to catch, you can encourage the position of an honest torso, improving asanas and squat techniques.
In addition, it becomes a complete-body exercise, the construction of strong, more stable and functional muscles and joints, including your glutes, core, hips and legs.
The unique advantage of this step is the ability to generate too much intra-pat pressure, so make sure you pick up with your core and drive without moving your lower part through your feet.
I recently tried this practice in the gym, and it bows to you fast. I enjoy playing with the tempo, less for the count of five, then driving for one count. You can also stop at the bottom of the squat or if you do not want to do squats you can focus on holding the situation.
Start lighting and make sure you can change weight from floor to chest without a hump or overloading your back. Gradually build until the weight is challenging but not impossible from the beginning.
In particular, the muscles of your forearm, shoulders and core feel this squat variation very quickly, and the shivering of the muscles is real. I really had to focus on my breath, as soon as I stood, exhaling powerfully. The next day, despite the fact that I train my feet regularly, my lower body and core muscles were in tatters.
For me, it works as well as an amom, otherwise, I have rested for a very long time. I targeted 10 good quality representative at every minute, resting after each set of 10 until the next minute begins.
You get success!
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