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Sissy squats.. what the heck are those and why are they called that?
For years, this exercise has been overlooked and underestimated and just now has it started to gain some popularity back in the bodybuilding world.
But are they really for sissies or are they just called that?
Here we are going to go over this exercise, tell you how to do it, and tell you why they are named Sissy Squats.
When it comes right down to it the sissy squat exercise is one that is designed to make sissies out of strong individuals, hence the name. They are an exercise that is not for the faint of heart, as they will require you to be in somewhat physical shape before even thinking about jumping on one of these machines.
And before you get on the sissy squat machine you are going to want to practice doing the exercise on your own without the machine first.
Of course, there are methods that you can employ when first starting to make the entire workout a bit easier, but they are by no means intended for the beginner.
For most people that partake in sissy squats, it is the problem of knee pain that arises. This is also one of the reasons that this exercise was not intended for the beginner. This is why a lot of people have to utilize the support of a bench or a similar device.
That being said, the very best way to start mastering this exercise is by starting with the small steps.
Start by standing up straight with your legs shoulder width apart. Now, reach out and hold onto something like a fixed bar with your right arm. Holding on like this will not only help you maintain balance as you perform the exercise, but it’ll help you with your form.
It’ll help you when you are trying to go all the way down because this is one of the hardest things about the exercise. In fact, even holding on like this, you still might not be able to make it all the way down because this requires an immense amount of core, lower back, and glute strength.
In essence, you want to be able to perform this exercise without holding on to anything, but it likely won’t be possible at first.
During this progression, the heels of your feet will also need to be elevated. You can usually achieve this by sliding dumbbells under the back of your heels. You can also use a block, but whatever you use, it should be 2 to 4 inches high, tough enough to support your weight, and something that won’t slip out from under you while you are leaning back.
Once you are in this position with your arm affixed to a sturdy pole while standing on wooden blocks or dumbbells, you will be ready to start the motions. The goal here is to bend the knees and take your body lower until your torso is bent at a near 90-degree angle.
It is likely that you won’t be able to make the 90 degrees, but remember you are just starting out. 5 reps for this exercise should be more than enough.
After you have accomplished step 2, you’ll want to move on to what is known as the burlesque bump. You’ll do this by squatting and pushing your hips very fast. You’ll want to repeat this about 5 times as well
The last step is to just repeat steps 2 and 3 until you’ve completed 5 reps of both. This is much harder than it sounds.
As you can see the sissy squats are just another iteration of the traditional squat. They are a squat that was designed to target your calves, lower back, hamstrings, and glutes. In fact, they’ll make these areas so soft and sore that you’ll feel like a sissy by the time you are done. One major difference between this exercise and the traditional squat is that this one was also designed for strengthening and enlarging the quads.
The sissy squats also put a lot of emphasis on major muscle groups like the calves, hamstrings, and lower back, so they can actually help you gain muscle as well as learning advanced movements that’ll come in handy for later bodybuilding techniques.
There is no denying that the sissy squat is an excellent workout that can target a diverse range of muscle groups. The only problem is that this exercise is difficult. Even with the assistance of a machine or post, it is an exercise that can cause a lot of pain in the knees.
This is why some individuals opt for different exercises that are less strenuous on the body but target the same muscle groups.
One such exercise that can couple the sissy squat is the step up.
The step-up is a great way to challenge muscles throughout your entire body and challenge your balance at the same time. Another great thing about the step up is that it can be done in different variations to add more challenges and benefits.
Some people do then with weights and some people do then while stepping up on taller objects. Whatever the situation is, the premise of this exercise is the same and you can benefit from any variation.
To start this exercise, you are going to need a step, box, or bench. This is going to be the object that you are stepping upon. You’ll want to start by standing, facing the step, box, bench, or whatever object you are going to be stepping upon.
You’ll now want to interlock your finger and place your hand behind your head. After doing this, you’ll pull your elbows back in line with the back of your head.
Now arch your back as far as you can without causing too much discomfort.
Step up with your right leg on the object that you chose to use.
Lift your left leg until your knee is at the same height as your opposing hip. This should make a 90-degree bend at the knee and hip. While doing this try to keep your ankle at a 90-degree bend with your foot flexed.
Step back down to the floor with your left leg and return the right leg to the floor.
Repeat this same exercise with the opposite leg.
Continue to alternate this exercise until you’ve done it for 20 reps each.
It is entirely possible to do a sissy squat without a machine, but some will argue that it is impossible to do the perfect sissy squat without a machine. In fact, if you plan on truly growing your quads to the max, you’ll want to take advantage of a sissy squat machine.
Not only this, but these machines can also help with form, which will also help reduce the chances of injuries. If you want to do this exercise without suffering from ailing knees and joints, you’ll need the proper form. A machine could be just the device to help you achieve that proper form.
You have probably heard about a five-tool player in baseball and wondered what it means. Or, you already know the term and want to gain that title. Well, either way, you have come to the right place!
In this article, you’ll learn how to master 5 tool baseball, what are these five tools, and what you can do to up your overall game performance. So, are you ready? Scroll down to learn more!
Everybody knows that a great baseball player is someone who throws like a boss. No doubt that professional baseball coaches want and need someone in their team who has unbeatable arm strength and accuracy.
However, these attributes are achieved by more than just warming up and playing catch. In this article, we’ll explore what more you could be doing to elevate your throwing game and increase your strength and accuracy with the best baseball throwing drills. Keep reading to find out!
Riding a tricycle has become a great outdoor exercise option for a lot of adults. It has become the next best option for people with muscle and joint issues but still wishes to enjoy the outdoors and experience the cardiovascular benefits of riding a bicycle.
If you are considering purchasing an adult tricycle, there are lots of things you need to know about riding a tricycle. Lucky for you, you can find all the important information in this article!
A baseball player’s performance largely depends on having a flexible yet solid strong core. This is something you can only get through a great baseball core workout paired with strength training and stretching.
Not only will this help you with motions like throwing, pitching, twisting, and other essential skills but will also reduce your risk of getting injured on the field.
In this article, I’ll walk you through the why’s and the how’s of getting a proper core workout to improve your swing and holistic baseball skills. So, what are you waiting for? Keep reading for more information!
Gripping a baseball bat should not be hard, but believe me or not, it can actually make or break a player’s game more than anything else. In this article, you will learn how to hold a bat, the different types of bat grip, and some indispensable tips to achieve the perfect swing!
A true fan of the sport knows who the best athlete in the field is! Old Waldner may be the best table tennis player that comes to mind. I would have to agree that Old Waldner, really, is one of the best. Unfortunately, since he is retired, he can no longer add more trophies and achievements up against his sleeves!
This younger generation of athletes has a lot to catch up. However, the sport had evolved pretty fast, and athletes like Ma Long and Zhang Jike has achieved a lot, and they are not over thirty years old yet! Promising younger players like XU Xin and ZAN Zhendong are climbing the ladder of achievements at a staggering rate!
These guys have set the bar pretty high so it would require more than having a table tennis table to be as good as them!
But who is the best table tennis player? Let’s take a look at the top 5 players that ITTF listed according to their ranking. Let’s start with number 5!
Many people believe that you are no longer capable of learning or developing new sports or skills when you reach a certain age in your life. While there’s a certain truth to it, this common misconception surely doesn’t apply to learn tennis later in life.
The truth is, tennis is one sport that you can learn, and master even if you are already a bit older. The best way that you can do that is through adult tennis lessons.