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Squat Series with Jeff Episode 5 | Wall Squat

Squat Series with Jeff Episode 5 | Wall Squat

Nothing beats a squat. Welcome back to coach Jeffrey squat series. This is gonna be video number five. Today. We are gonna be learning how to wall squat. I’m sure a few of you have either done these already in group training, or you’ve probably seen a few people doing these, do these wall squats, take a little bit of pressure off the knees and make sure that we have correct form here, especially for beginners who are just learning how to squat, or maybe we had an injury in the past. Now we’re gonna lineup here with our ball here on our lower back. Make sure our chest is up. We’re still gonna be going down here for 90 degrees. I want you to keep your legs in line and that weight over your ankles. Drive back up. We’re gonna be focusing on our quads here, and we’re gonna be focusing on our glutes.

Now that ball you see, it’s gonna be rolling behind me here. You’re gonna push your weight against it the entire time. No matter how deep you go with that ball, once you push your weight against it, it’s gonna be able to bring you back up. Now we can still stop. Or the goal here is gonna be to get down to 90 degrees. You can go a little bit lower if you’re a little bit more advanced. And another way that we do advance these squats is we grab a little bit of weight here. We can even do a goblet squat there with our weight, and then we can also do our kettlebells on the side.

Squat Series with Jeff Episode 5 | Wall Squat

Now this is probably the most common way that you’ve seen ’em done in our gym. We’ll go ahead and hold ’em by our side here, make sure our chest is up. Shoulders are back still keeping all of our weight in line over our ankles coming right down all the way through, down to the bottom to 90 degrees. And then you’re gonna squeeze those glutes. Come right back up to the top.

Squat Series with Jeff Episode 5 | Wall Squat

Now, once again, y’all this is gonna be our fifth squat series videos for wall squats. This is gonna be one that you see in training. One that we can try out, if you train in one of our group trainings and you wanna try these out just to see how they work. We can definitely do that. Just let me know, but we can always go up and wait there. We won’t have to stop at body weight and we don’t have to stop at just thirties. We can always go up higher now. Thank y’all for tuning in again for squat series, video, number five, be on the lookout for squat series number six.


Squat Series with Jeff Episode 4 | Goblet Squat

Squat Series with Jeff Episode 4 | Goblet Squat

Nothing beats the squat. Welcome back to my squat series. This is Jeffrey. Again, your coach here at EarthFIT. We’ll be going over another squat variation for y’all today. Today, we’ve got our dumbbell here on the floor. We’re just gonna be showing off a little bit of a Goblet Squat today. Most of you should be used to these from our training. We do implement them probably about once a week, fairly easy to do so you should know exactly what we’re talking about here. If not, I’ll break down everything for you so that way you know, by the end of this video. Now with our goblet squat, it’s gonna be a little bit different here. So we’re gonna have our weight up at our chest. It’s just gonna be holding one weight instead of multiple we’re having weights on our back. Now we’re gonna keep that weight up high at our chest level. 

Squat Series with Jeff Episode 4 | Goblet Squat

The entire time, our feet are still gonna be about shoulder width apart. We’re gonna make sure that when we’re driving down, we’re driving down off of those heels and we’re gonna be pushing those hips back as we go down the entire time.

Now, some things that we’re gonna be looking at as far as mistakes here, common mistakes with our goblet squats. We want to make sure that our knees aren’t caving in to overcompensate for the weight.

Squat Series with Jeff Episode 4 | Goblet Squat

Wanna make sure that our back isn’t rounding as we go down.

Squat Series with Jeff Episode 4 | Goblet Squat

And we wanna make sure that we’re keeping our chest up to make sure that we are balanced the entire time.

Squat Series with Jeff Episode 4 | Goblet Squat

The higher you go up in this weight here, the harder it is gonna be balanced at the chest level and be making sure that we’re going down at a good depth here as well. Same thing with our normal squats, we’re gonna make sure that we get our depth down all the way parallel to the floor. 

So go ahead and pull this up again. Make sure that when we pick it up too, we have our chest up and then we’ll drop all the way down to 90 degrees. Now these are a little bit easier to implement wherever you are. So the cool thing about goblet squats. Even if you’re at a hotel, you’re at your house, you have weights that maybe aren’t as high as you normally go. You can always hold that weight at your chest, unless it’s a crazy amount, maybe 150 pounds, you should be able to hold that weight at your chest to go down here. Now this is gonna make our core stronger. We’re still gonna have increased mobility, increase stability, make sure our joints are getting stronger. So the benefits of these go without being said… Make sure that we’re avoiding our common mistakes here with our squats. And I wanna make sure y’all tune back in for another squat series video here soon. We appreciate y’all for tuning in for the Goblet squat today. Thank you again. Nothing beats a squat.

-EarthFIT Coach Jeff