How To Do Front Squat

front squat

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your feet apart at about the shoulder’s width. You take the barbell with a pronated grip and you put the barbell on your upper chest and your anterior deltoid :

  • Inhale deeply to maintain intrathoracic pressure that prevents your torso from sagging forward. Arch slightly your back. Squeeze your abs and bends your thighs to bring them to the horizontal.

  • Return to the starting position and exhale at the end of the movement.

To prevent the barbell from slipping forward, pull out your chest and raise your elbows as high as possible.

As the barbell placed anteriorly, your chest will not bend forward and your back will always be straight. You have the possibility to put a wedge under your heels to ease the movement of execution.

Front squat is an exercise to do with weights less heavy than the classic squat.

This exercise works the quadriceps, glutes, hamstrings, abs and erector spinae.

Front squat is an exercise used in weightlifting training because the movement corresponds perfectly to the work performed by thighs during snatch and clean and jerk.

front squat

With a specific machine, you can do the same work on quadriceps as the front squat by wedging your legs and bending your thighs.

Share this article if you think it can help someone you know.Thank you.

-Steph

Add Color

colors

I have just enrolled in a Data Science course on Udemy and I learned good stuff.

Podcast:

In the last article, we created our calculated field « TotalSales » that you can see in «Measure » zone.

In Tableau, the calculated field is very used (almost every time) because in most case the data don’t give the value you want to show.

The calculated field « TotalSales » is a simple example to make you understand how it works but know that you can do things more complex. I’ll show you that later.

In this article, I’ll show you how to manipulate colors because it’s an important element to communicate. With colors, people will understand more quickly what you want to explain to them.

Imagine that you have to show this bar chart to the manager who handles the bonuses. By putting a little color, a little art, you could improve the reading of this bar chart.

To use colors, click on this button.

data science tableau color

You can change the color with the basic colors.

data science tableau color

Or you can have more colors by clicking here.

data science tableau color

If you have a picture in the background, you have the possibility to change the opacity to have a transparent effect of colors.

data science tableau color

You can add a border, change the border’s color, etc.

data science tableau color

But what would be nice to do is to have bars with different colors.

To start, take « Rep » and move it on « Colors ».

data science tableau color

With this, there is a unique color for each representative.

data science tableau color

There is also another method to do that. Instead of taking « Rep » and moving it to « Color », you can click « Rep » here.

data science tableau color

If you move it to « Colors », you’ll break everything because « Rep » will no longer be in the « Columns » zone.

data science tableau color

To avoid this, press Ctrl or Command on your keyboard and click « Rep » to make appear the sign « + ». Now that you made a copy of « Rep », move it to « Colors ». It’s like making a copy/paste from « Rep » to « Colors ».

data science tableau color data science tableau color

With this method, « Rep » is always in the « Columns » zone. This is a method that is very practical when there are many dimensions.

It’s possible to change representative’s colors by clicking here.

data science tableau color

As you can see, there are several choices of palettes.

data science tableau color

You can test the « color blind » palette which is very useful for color blind people. To select this palette, click « Assign Palette » and « Apply ».

When a palette has fewer colors than representatives, you will have a message saying that some colors will be duplicated. But this is not a problem because there are names below the bars.

data science tableau color

Now we want to see something else with our bar chart. Press “Ctrl” or “Command” on your keyboard and click on SUM(TotalSales) to display the « + » sign. Then move SUM(TotalSales) to « Colors » to replace « Rep ».

data science tableau color data science tableau color

As you can see SUM(TotalSales) has different colors. The colors are on a continuous basis which means that the more sales there are, the darker the color.

For our case, this is not useful because the size of the bars represents the sales number but for other situations, this is useful.

The problem now is that there are duplicate colors and because of this, the Manager could misinterpret the results. An alternative approach would be to ensure that the Manager understands the results.

The solution is to take « Region » (by pressing “Ctrl” or “Command” on your keyboard) and move it to « Colors ».

data science tableau color

You can also take « Region » (with “Ctrl” or “Command”) and move it to SUM(TotalSales) to replace SUM(TotalSales).

data science tableau color

With that, the bars are colored by region.

data science tableau color

That way, you can clearly see the 3 regions through colors that are unique to each region and you can see the total sales per representatives with the size of the bar.

This is a small example so that you can understand the basics to manipulate colors in Tableau. There are still more complex techniques to manage the colors that I will show you later.

Plays with the colors so you can fully understand how it works. You could find your favorite palette and find your style. Have fun.

Share this article if you think it can help someone you know. Thank you.

-Steph

Techniques To Learn Quickly And Efficiently Based On Science (Part 2)

learn

I watched an Olivier Roland’s video  and I learned good stuff.

If you didn’t read the Part 1, click here .

Ok, this software used in the scientific study is not accessible for more than 80 % of the population but there are several software that can allow you to improve your intelligence like that used in the scientific study.

There is IQ Mindware. There is another one that is open source so free called Brain Workshop. These software are for people who really want to improve their intelligence because they are based on the principle of Dual n-back . It’s very difficult and it’s the only way to improve your intelligence.

The results of this scientific study showed that the maximum gains obtained with 20 minutes of training per day for 19 consecutive days. This is 10 % improvement with the 8 consecutive days of training and 44 % with 19 consecutive days of training.

Train your brain with IQ Mindware or Brain Workshop (I use this one) will allow you to improve your concentration and motivation. Everything you need to improve your ability to have successful projects.

Meditation

meditation

Meditation is excellent for improving your concentration. Before, I was often lost in my thoughts when I was doing a task and in the end, this task was done badly. Have you ever been lost in your thoughts when you were doing a task ?

Meditation is cool because you can do this in 5 minutes a day and you don’t need any equipment. You just need a little time and a quiet place. You see meditation is accessible to everyone and can be done by people of all religions or these who have no religion.

The goal of meditation is to train your concentration. That means to focus your attention on something specific. For example in bodybuilding, when you do the dumbbell curls, you fix your attention on your biceps. Meditation is a simple and effective way to become aware of your « parasitic thoughts ». These « parasitic thoughts » that make you no longer focused on your task and lost in your thoughts. When you realize that you’re lost in your thoughts, you can redirect your thoughts to be focus again on your task.

Scientific studies have discovered and are still discovering meditation’s benefits like an enormous reduction of stress, anxiety, anger, depression, immune system improvement, positive emotional improvement and a better attention. For people with hypertension, there is a decrease in blood pressure and an increase in longevity of 23 %. Scientists always find new benefits in meditation.

And

and

Meditation improves health AND also intelligence as ability to manage emotion, increase concentration, reduce attention problems, increase memory and visual processing capacity, improve learning ability and reduce your risk to multi-task. Doing multi-task ruin your productivity.

If you want to enjoy meditation’s benefits, you can start with a simple exercise without equipment today :

  • You sit comfortably in a quiet place. If you want you can sit in the lotus position but it’s not obligatory. You close your eyes and take 3 deep deep breaths to relax. Once you relaxed, you focus on your breathing. You focus on your inhalation and your exhalation and the goal is to concentrate as long as possible on your breathing

While you are going to think about your breathing, full of thoughts will come constantly and it’s normal. It’s destabilizing but there is a technique for your mind to be less distracted. The technique is to count the number of your inhalation and exhalation.

  • When you inhale, you count « 1 » in your head (don’t speak) and when you exhale, you count « 1 » then when you inhale, you count « 2 » and when you exhale, you count « 2 ». You do it from 1 to 10. When you’re 10, you count upside down from 10 to 0. When you realize that you’re lost in your thoughts and you’ve lost count of the number of breathing, you start again at « 0 ». You don’t give up until you’ve been able to count from 0 to 10 and 10 to 0 without interruption at least once.

You’ll see that many thoughts will come because it’s absolutely impossible to think of nothing. Don’t worry, it’s normal. As soon as you realize that you’re lost in your thoughts, come back to focus on your breathing without feeling any particular guilt.

Do this simple meditation 5 minutes a day will give you many benefits that I quoted in this article.

Scientific studies

scientific study

Here is a list of scientific studies concerning benefits meditation.

« A Randomized Controlled Trial Of Compassion Cultivation Training: Effects On Mindfulness, Affect, And Emotion Regulation », Hooria Jazaieri, 2013. Click here

« Initial results from a study of the effects of meditation on multitasking performance », David M. Levy, 2011. Click here.

« Effects of mindfulness-based cognitive therapy on neurophysiological correlates of performance monitoring in adult attention-deficit/hyperactivity disorder », Poppy L.A. Schoenberg, 2013. Click here.

« Mindfulness meditation improves cognition: Evidence of brief mental training », Fadel Zeidan, 2010. Click here.

« Buddha’s Brain: Neuroplasticity and Meditation », Richard J. Davidson, 2010. Click here

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Dumbbell Sumo Squat

dumbbell sumo squat

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs apart. Your toes are pointing outwards and you hold a dumbbell between your legs :

  • You look straight in front of you. You inhale deeply. You arch a little bit your back and squat down.

  • When your thighs are parallel to the floor, straighten your legs to return to the starting positon.

  • Exhale at the end of the effort.

dumbbell sumo squat

This exercice mainly works quadriceps and glutes.

Note

The stretched position of your thighs allows you to work your adductors.

Share this article if you think it can help someone you know. Thank you.

-Steph

Techniques To Learn Quickly And Efficiently Based On Science (Part 1)

learn to learn

I watched an Olivier Roland’s video  and I learned good stuff.

I discovered that there were techniques to learn quickly and effectively based on science. These are things I didn’t learn at school and I think it’s the same for you.

The concept of the school system is to teach you how to memorize and use your new knowledge « at best » in new situations. It means that the school prepares you « at best » for your life. In fact, you prepared to have the minimum in your life.

You can spend 20 years or more in school and the school never teach you to learn. In fact, you only memorize for your exams.

it’s true that school can’t do everything so if the school doesn’t teach us to learn, we’ll learn that elsewhere. Here are some simple tips and tricks to learn effectively. These are things that help you improve your ability to learn to have more success in your life.

There are several universal skills you need to train to have an excellent learning ability :

Long-term memory

Learning how to properly memorize things you need or want to learn allows you to memorize more easily and for longer. Having an elephant memory is really handy.

Working memory

Working memory is where you download the element of your long-term memory to process them.

Ability to focus

Improving your ability to focus allows you to focus on something without being distracted. This improves your productivity and allows you to truly experience the present moment.

Will

Improve your will allows you to have the strength to reach your goals without self-sabotage. For example, you make a diet and your will allows you not to eat chocolate cake or you have a workout program and your will allows you not to play video games every days.

Motivation

Learning what motivates you and keeping this flame of motivation allows you to be more motivated than 80 % of people. Motivation means having more energy, more enthusiasm and more creativity in all that you do.

Know that there is good news. You can improve all these skills with tools and method in mode 20/80 (Pareto’s law).

Case study

case study

In 2008, researchers from the University of Bern in Switzerland and the University of Michigan in the United States found something revolutionary. What they discovered is that it’s possible to significantly increase our fluid intelligence. Let’s make a comeback in the past. In 1970, psychologists Raymond Cattel and John L. Horn found a concept that accepted by the majority of psychologists. This concept is that our intelligence divided into 2 main categories : fluid intelligence and crystallized intelligence.

Fluid intelligence is our raw intellect. This means that it’s our ability to think logically and solve problems in new situations.

Crystallized intelligence is our intelligence regarding our skills our knowledge and our experience.

Before 2008, researchers thought it was impossible to improve our fluid intelligence. These researchers believed that fluid intelligence was innate and that the crystallized intelligence was tied to what we learn.

In 2008, Dr Jaeggi and a researchers team created a software designed to train working memory and tested it on 70 people divided into 4 groups.

Here the scientific study .

The groups used this software 20 minutes a day for 8 to 19 days. They passed an IQ test before training with the software and after training with the software. The results compared to 4 other groups that hadn’t used this software.

The results were extremely surprising. All the people who have used this software have had a better IQ test. Here is the detail of the test result :

  • Fluid intelligence increased on average by 40 %.

  • The increase of fluid intelligence is directly related to the time going on to train with this software. People who trained for 19 days had increased their fluid intelligence 4 times more than those who trained for 8 days.

This show us that we can train our working memory as we can train our physical strength and endurance by doing sport.

This is what this software does, it trains our working memory. We use our working memory to count, read, play chess, think and so on. We can train our working memory as a muscle.

This is the end of Part 1. In Part 2, we’ll see how to concretely improve our intelligence.

Share this article if you think it can help someone you know. Thank you.

-Steph

Deadlift Correctly (Part 2)

deadlift

I you didn’t read the Part 1, click here

I read an Nerd Fitness article  and I learned good stuff.

Setup

As you know, there are several versions of deadlift that can match your training goals or your body type but the conventional deadlift is great for starting to learn the basics.

Attention : It’s important to do 1-2 sets warm-up with the barbell without weights. As with squat, this warm-up allows you to prepare joints and muscles.

  • Adds weights and uses collars for safety

    If you’re a beginner, only use 2-26-4.6kg (5-10lbs) plates to make easy to adjust the weights on the barbell. When you have better understood the movement and how your body reacts you can use plates of 20kg (45lbs).

  • Stand with your feet at the width of your hips

    The spacing of your feet is about 20-30cm (8-12 inches) and your toes are slightly outside about 5-10 degrees.

  • Look at the ground

    Place your feet under the barbell so that the barbell almost touches your ankles. The barbell must be on the node of your laces

  • Without moving the barbell or your hips

    Lean forward to take the barbell. Your legs are slightly bent. Your hands should be slightly outside your legs without touching them.

  • Hold the barbell

    Move your hips down so your shins touch the barbell. Stop moving your hips when your shins touch the barbell. Squeeze your torso and keep your back straight to have your back in a neutral position.

  • Your back in a neutral position

    Your back shouldn’t be rounded or hyper extends. If you feel like you don’t have your back in a neutral position, don’t hesitate to ask a friend or a gym’s member to make a video of you with a smartphone while you’re doing deadlift. This will allow you to correct your technique.

    In addition to your spine, uses the upper back’s muscles to help to lift your chest up (swagger).

    Your shoulders should be slightly in front of the barbell and your arms should be straight and perpendicular to the ground.

As each person has unique body, the person next to you will have a different starting position than you and this is normal. Think about it : if a person has long arms, will this person have exactly the same position as a person with short arms ? No.

Deadlift

deadlift movement

  • Ready to lift

    Be focus and squeeze all your body’s muscles

  • Deep breathing

    Take a deep breath and keep your chest up with all your body squeezed ant put all the weight on your heels and on the ball of your feet.

    Imagine driving your feet through the ground.

Here are the important points in this part of the movement :

  1. All the weight must be on your heels and on the ball of your feet. During the movement, you should be able to move your toes.

  2. Your whole body moves slowly at the same speed. Your butt shouldn’t get up faster than your torso.

  3. Be focused on directing your torso and putting the weight on your heels.

  4. Your arms should stay straight during the movement. Your arms only serve to hold the barbell, not pull it.

  5. The barbell stay in contact with all your body. The barbell is a few millimeters from your legs while your lift it. Powerlifters put socks on their shins and chalk or baby powder on their thighs to avoid cuts and scratches The barbell’s trajectory during the movement is a vertical straight line.

  6. Squeeze your glutes. When the barbell goes over your knees, squeeze your glutes to move your hips forward.

  7. When you stand, open your chest as if you’re proud (like a king/queen). Keep your spine in a neutral position (straight back) and all your body tight.

To lower the barbell

As with lifting the barbell, all your body needs to move at the same time.

Your body is always contracted, unlocks your hips and knees and lower the barbell by controlling the movement slowly.

If you unlocks your knees first, you’ll do weird movements that will force you to round your lower back.

deadlift low back rounded

Keep your body contracted until the barbell touches the ground. The majority of deadlift injuries appear during the descends of the barbell. People are so pleased to have lifted a heavy weight that they relax their bodies and lower the barbell with poor technique. It’s important to control movement with your contracted body throughout exercise.

Note

In deadlift the most risky moment is the eccentric part (descending the barbell). This is the part that will give you the most DOMS (delayed onset muscle soreness).

That’s why several personal trainers advise their athletes to throw the barbell on the ground, especially for athletes who must be at 100 % for a competition in a few days.

Share this article if you think it can help someone you know. Thank you.

-Steph

Body Under Construction 2017 11 04

Each month I do my body check to track my body’s evolution with photo, measurements and body fat(%) to reach my Golden Ratio.

I take my results in the morning with my stomach empty or just a glass of water.

I calculate my body fat ( %) with the 1 site skin fold (fat caliper) and I use the caliper’s chart.

Current

  • Height : 175 cm (5 ft 8.8 in)

  • Weight : 81.9 kg (178.57 lbs)

  • body fat(%) : 10.5 %

  • Waist : 88 cm (34.64 in)

  • Chest : 98.5 cm (38.58 in)

  • Arms : 34.2 cm (13.38 in)

  • Forearms : 29 cm (11.41 in)

  • Shoulders : 120 cm (47.24 in)

  • Hips : 95.5 cm (37.40 in)

  • Thighs : 60 cm (23.62 in)

  • Calves : 39.5 cm (15.55 in)

  • Neck :39cm (15.35 in)

Goals (Golden Ratio)

  • Height : 175 cm (5 ft 8.8 in)

  • Weight : 80 kg (176.37)

  • body fat(%) : 8 %

  • Waist : 75.07 cm (29.55 in)

  • Chest : 107.25 cm (42.22 in)

  • Arms : 39.93 cm (15.72 in)

  • Forearms : 31.63 cm (12.45 in)

  • Shoulders : 121.47 cm (47.82 in)

  • Hips : 91.16 cm (35.88 in)

  • Thighs : 61 cm (24.01 in)

  • Calves : 39.61 cm (15.59 in)

  • Neck : 39.68 cm (15.62 in)

Websites where I found my Golden Ratio. Here  and there .

Websites where I calculate my body fat(%), here  and there .

And you ? Have you set your goals ?

Share this article if you think it can help someone you know. Thank you.

-Steph

Deadlift Correctly (Part 1)

deadlift

I read an Nerd Fitness article  and I learned good stuff.

I see there are many people who are avoiding deadlift because they are afraid of getting hurt. It’s funny, it’s like squat.

Doing deadlift with good a technique is excellent for health, it allow your to have stronger joints and a stronger posterior chain.

All exercises can be dangerous when they don’t do with the proper technique, which is why it’s important to seriously study each exercise.

Why

why

In workout programs, you can find the deadlift in the day of legs of back. This can be disturbing but the truth is the deadlift is a polyarticular exercise.

The deadlift (polyarticular exercise) works several different muscle’s group :

  • Your hands, your forearms, your arms to keep the barbell in the right position and the barbell is stable during the movement.

  • Your shoulder and trapezius help to hold the weight and keep it stable.

  • Your back and core help to keep your body tight and stable so that your spine is safe.

  • Your posterior chain  and your legs act as lever to lift the weight.

What is interesting is that deadlift is a basic human movement like the squat. It’s a « functional » movement that we do every day to take an object on the ground. Lifting a chair or taking a bag on the floor is deadlift.

Training yourself to do deadlift with a good technique at the gym, will allow you to do these daily tasks by decreasing the risk of injury. I imagine you’ve seen a person hurt his/her back by lifting something off the floor. It happened because the technique was bad.

Let things be clear, everyone needs to do deadlift. Look at that grandmother 

grandmother deadlift

Also, deadlift is the purest way to measure the strength. You lift or you can’t. Sometimes with gym’s members, we do a deadlift party, it’s fun.

Choose

Attention : if you have spinal injuries, go see your doctor before starting

The orgin of the word « deadlift » is : you lift dead weight (motionless) of the ground.

In short, you take a barbel with weight and you get up with the barbell in your hands until your shoulders, hips and knees locked. Your arms should be straight during the whole movement and when you’re standing, the barbell is at the level of your hips.

Here are the different type of deadlift most common :

Conventional Deadlift

conventional deadlift

Your hands are at your hips width, outside of your feet.

Sumo Deadlift

sumo deadlift

You have a wide position with your hands inside of your feet.

Hex or Trap Bar Bar Deadlift

hex trap bar bar deadlift

You need to use a special bar. In this way, you make the movement with another biomechanics.

Snatch Grip Deadlift

snatch grip deadlift

You use a wide grip like to do a Snatch.

Straight Leg Deadlift, Stiff Legged Deadlift, Romanian Deadlift

Many people are troubled by these variants. Here is an excellent article by Bret Contreras to see it in detail. Click here .

Deficit Deadlift, Rack Pulls

deficit deadlift rack pulls deadlift

These accessory movements allow you to increase or decrease the range of motion.

Dumbbell Deadlift Variations

dumbbell deadlift

You can do this when you don’t have access to a barbell and weights or as accessory movement.

In this article, I refer mainly to conventional deadlift.

Now, let’s talk about equipment :

Flat shoes

Converse Chuck Taylor Classic  are good (this is what I use). There’s also Vibrams, you can do in socks or with Powerliters shoes.

Chalk

chalk

This is optional but it can help you to not let your hands slip when you lift very heavy weights.

Deadlift can be taught in 1-2 sentences but there are complexities at differents steps of the movement that you should know to avoid injury. I will develop this in the next parts.

Share this article if you think it can help someone you know. Thank you.

-Steph

Create A Calculated Field

data science tableau calculated field

I have just enrolled in a Data Science course on Udemy  and I learned good stuff.

Now is the time to solve the problem of who is winning the bonus.

The first thing to do is clean the dashboard. To do this, click on the « Clear Sheet » button.

data science tableau calculated field

To start we need to create a « Bar Chart » to see the salesperson. In this data, salesperson named « Rep » for representatives.

data science tableau calculated field

To see how many items were sold by each sales representative, you need to put « Rep » in « Columns » and « Units » in « Rows ».

data science tableau calculated field

You can see that the representative who sold the most is Richard.

But we want to have more details. We need to know who is the best representative by region and for now, we can’t see that.

To see this, you put « Region » in « Columns » before « Rep ».

data science tableau calculated field

As you can see, the « Bar Chart » changed. There are separations by region.

In each region, you can see the representatives and the number of items they sold. Alex is the best in Central. Richard is the best in the East and James is the best in West.

To get better visibility, you can order the bars in descending order. Move the mouse over the label « Units » of the bar chart and an icon will apprear. Click on it and the bars will be sorted in descending order.

data science tableau calculated field

Unfortunately, we didn’t answer the question because « Units » is only the number of items sold. What interests us is the amount of money earned by selling the product but we don’t have this type of measure. There is no measure that shows us the total value of sales. There are only « Units » and « Units Price ».

In this case, you have to make a calculation to have the total sales in cash. For each representative, you need to multiply « Units » with « Units Price ».

Let’s look at the data to make a test calculation. Right-click on the « OfficeSupplies » data and click on « View Data ». For example, you see that Nick sold 29 binders to $1.99. So 29 (Units) multiplied by 1.99 (Unit Price) equals $57.71 for this sale.

data science tableau calculated field data science tableau calculated field

In our data, we have no measure where « Units » is multiplied by « Units Price ».

data science tableau calculated field

To solve this problem, you will create an additional measure with a « Calculated Field ». « Calculated Field » si an element that allows us to create measures by calculating quantities.

To create this, right-click in the « Measure » zone and select « Create calculated field… ».

data science tableau calculated field

You can name the calcultated field « TotalSales »

data science tableau calculated field

Select « Units » uses the « * » sign to multiply and select « Unit Price » and click « OK ».

data science tableau calculated field data science tableau calculated field

Now, you can see that your measure « TotalSales » in the « Measure » zone.

data science tableau calculated field

By looking good, you can see that there is an « = » sign before the « # ». This is to indicate that this measure is a calculated field.

Ok, the measure is ready, let’s go. Put « TotalSales » on « Units » to replace « Units » with « TotalSales. Tableau automatically takes the sum aggregate.

data science tableau calculated field

If you want to do this more cleanly, you can remove « Units » by dragging it outside « Rows », then take « TotalSales » and put it in « Rows ».

data science tableau calculated field data science tableau calculated field

Now, that we have a « Bar Chart » with data from « TotalSales », we sort the bars in descending order by clicking here.

data science tableau calculated field data science tableau calculated field

As you can see, the results are different because Richard is no longer the best representatives in the East, it’s Suzanne. The best representative in the East is Suzanne, the best representative at the Center is Mathiew and the best representative in the West is still James.

it’s with the calculated field « TotalSales » that we can know who are the best representatives by region so Suzanne, Mathiew and James earn a bonus.

This was an example to learn how to create a calculated field in Tableau. Have fun creating new calculated field to master this tool that is really useful.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Dumbbell Squat

dumbbell squat

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your feet apart. A dumbbell in each hand with your arms relaxed :

  • You look straight in front of you. You inhale deeply. You arch a little bit your back and squat down.

  • When your thighs are parallel to the floor, straighten your legs to return to the starting positon.

  • Exhale at the end of the effort.

dumbbell squat

This exercice mainly works quadriceps and glutes.

Note

This exercise is to do with middle weights. Sets of 10-20 reps give excellent results. Doing this exercise with heavy weight is useless.

Share this article if you think it can help someone you know. Thank you

-Steph