Commando Cardio: Performance-Based Energy Output that Creates a Metabolic Demand by Bruney Jon

Author:Bruney, Jon [Bruney, Jon]
Language: eng
Format: epub
Publisher: OS Press
Published: 2021-04-20T00:00:00+00:00

Do not let your hands drift inward.

The squatting overhand velocity swipe

Squatting isometrically creates a strong base to support any athletic activity. The isometric squat builds powerful calves, hamstrings, quadriceps, glutes, and hips. The lower back and spinal erectors also receive a great amount of work. This exercise is also an excellent way to increase glute activation. When performed in an isometric fashion, it teaches the lower body to work together as unit.

An additional benefit of this lower body positioning is increased mobility. In the beginning, many trainees have a difficult time lowering into a full squat and holding it. Continued practice of this exercise leads to additional flexibility in the hips and groin. I have also found that the squatting overhand velocity swipe is an excellent tonic for the knees and ankles. The joints in the lower body will feel rejuvenated after performing Surge Sets in this position.

Start by grasping the CCI in the overhand position and establish the proper distance from your partner or anchor point. Place your feet shoulder width apart. Grip the ground with your toes and begin to actively pull yourself downward into the squat position. Focus on keeping the back straight as you are lowering. Actively push the knees outward as you tense all the muscles in the lower body. Make sure to squeeze the glutes hard, as this will help keep proper positioning.

Once you are in the isometric squat, spread the arms outward and pull the shoulder blades together. The starting position for the hands depends on the depth the squat. The hands should start and finish high enough that they will not touch the legs. Using the arms, explosively drive the CCI upwards until it reaches shoulder level. Immediately pull the CCI downward toward the ground. The range of motion of the swipe is much smaller than in the previous positions. Continue this rapid up and down motion quickly and explosively for 15-30 seconds. Try to keep increasing the speed throughout the duration of the exercise.

Performance Points :

Do not let the knees track inward; actively push them out.

Keep your back as straight as possible.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.