The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide.
We are happy to share our fitness tips, fat loss strategies, training and exercise advice, nutrition ideas and recipes with all of you.The goal of this site is to bring new ideas into your life, motivate you and inspire you to reach new health and fitness goals. Exercise and proper nutrition are the keys to your health and fitness success. Balance is the key and with a little bit of support you can reach those goals in no time. Enjoy the site and feel free to leave your comments, thoughts and ideas.
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Personal Trainer Yana Ibrahim from San Francisco’s Xodus Fitness demonstrates an Beginner level Bodyweight Sumo Squat
Instructions: Start with the feet outside of shoulder width apart and arms by your sides. Feet pointing slightly outward.
– Begin to sit straight down into a squat. You may extend your arms for balance and stability.
– Once you reach a comfortable depth, begin to ascend back to the standing position, returning the hands to your sides.
Note: Depth of squat will depend on your overall flexibility and mobility in the hips.
Try your best to maintain as much of a stacked position of the spine as possible throughout the movement. i.e. Try to keep the spine straight by using the back muscles as opposed to allowing them to slouch forward.
*Be sure to engage the upper back muscles as well and open the chest as much as possible.
*Be aware of your body and what you feel. Do you lean to one side or the other? Are you unable to drop below a certain level? Some athletes may need to work on a series of Hip Mobility and Back Mobility drills to help improve the movement.
**Special Note** – Many women have an easier time with these particular squats due to the angle of the legs to the hips. We find that female clients find more comfort in this position. Also, for those with back or hip issues, we find that there are generally less complaints of pain or problems with this movement as opposed to the normal squat position.
Benefits: The squat is one of the most fundamental exercises and movements for the human body. This wider version generally activates more of the inner thighs. As you drop deeper into it the muscles of the inner thighs tend to stretch and activate more.
Strengthens the Legs, Core, Glutes and Spinal muscles.
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