Cable Squats

Cable Squats :

Hey, guys Welcome Now we are going to be teaching you a means an extra. Now, this exercise is clam. So this exercise is really great for people who actually want to learn the Cable Squats.

Cable Squats it is a leg workout the cable squats. In this you are able to get constant tension on the muscle and this is something that can be very hard to do in both machines and in free weights that constant tension on the muscle is one of the ways that muscle can grow. So your able to shape the muscle and really get quite a different workout than you would from machines or free weights. And Cable Squats are able to control the angle so you can adjust the pulley to higher low and you can get ton of different angles that you would not ordinarily get from a machine or from a free weight, but you get that free weight motion.So while you set the cable at a certain height you are able to still control that range of motion.So we are going to go through an entirely cable leave workout.This is something that's amazing for traveling.

Now I have to say if people are waiting for the cables. Don't be a hog and take the cable for the entire 30 to 45 minutes. No one likes a person who hugs the machine but you know, if it's one of those things where you have got this face, no one's looking for the space get your workout in is awesome. It does not take much time and it works every muscle in the legs in  Cable Squats.

let's go into workout. Let's start this workout with a few sets of revers lungs that with this exercise. Don't have a ton of weight on the cable. It's about 40 lb and set the cable to about three notches above the lowest setting. Using the bar attachment, you can use a straight bar or any attachment that allows you to extend your arms straight out of the idea with this exercise is to push weight through the heels. And as you push your way through the heels and step back you're going to push against or pull against the resistance of the cable and that's going to provide a little bit more a different kind of resistance than traditional reverse lungs wood.And it's also going to encourage you to keep your knee behind your first heavy exercise four sets of 10 here.

This is a cable squats and this differs from traditional squat in that your counterbalancing against the weight on the stack. So you want to use your body weight maybe a little bit more and instead of like a traditional squat when you would just come straight up you want to think about coming out of that song. Pushing up and back at the same time. It is very important to brace your upper body against the weight keep everything nice and still nice and strong and really think about pushing up with your gluts and your hamstring keeping your weight through your heels. And I guarantee you're going to feel this exercise in you gluts your hamstring a lot more than you would a traditional squats, this is an awesome variation cable squats.

This id Goblet Squats type of cable squats grab your doubles D attachment. It's important to use this attachment because it's going to allow you to brace against the weight with your upper body is going to allow you to get your elbows underneath that handle and this will take a lot of tension of the every body and allow you to focus on just moving the weight with your legs. Now again with any other squat you're going to push your weight through your heels. And this one is no different. So keep that way through the heels keep her upper body nice and tall and you will feel this in your gluts your hamstring and your quads. Just focus on keeping your shoulders back and working against the tension of the cables.

This is  cable squats type.  Now go directly into your RDL feet a little wider than shoulder-width. Make sure you keep your back nice and flat as you lower yourself down think about pushing your hips back and then pushing your hips forward on the way up. So upper body is simply bracing and stabilizing for you. You should not be pulling at all with your arms or your back. This is entirly in that hip hinge and you are going to f feel this one in your hamstring glutes, especially in that glutes ham tie-in. I know it does not exist. But if you want to get that separation between the glutes and hamstrings this is an awesome exercise for that.  So with the other like with the other exercise of cable squats brace against the cable and use that to really engage those muscles 10 reps here to our next superset of cable squats. 

You are going to need a small plyo box or a couple of plates stack them up. About a foot and a half away from the cable now set the cable to about hip height, maybe a little bit lower and you don't need a ton of weight here. So you are going to do a front foot elevated split cable squats. This is going to allow you to get your upper leg below parallel and is going to allow you to really recruit those glutes. So this extra this workout is going to be a little bit more gluten hamstring centric of cable squats. Now put your weight through the heels. And think about racing against the cable. Now start with non-dominating leg. So whichever leg is not your dominant leg you want to start with and the goal here is to get 10 reps on either side.But let's say you can only get at 8 on your non-dominant leg then do 8 on your dominant leg. And when you switch sides be sure that the left side and the right side are mirror images of each other and what this is going to do as it's going to allow you get a perfect symmetrical range of motion on both sides. So unilateral exercise only work if you do them evenly on both side. Do not use a ton of weight here just use enough to where you can feel that resistance and we are last two to three raps should be challenging but doable.

So, moving on into another superset cable squats type of cable squats. We have got cable sumo squats. I like to use the rope attachment because we are doing a superset here. And with sumo squat be sure you turn your toes out when you turn your toes out your knees should follow the direction of your toes. So that; s with any kind of squad and just to maintain overall health. You want to do enough weight to obviously feel the muscles working and to train. And push the weight the heel slow and controlled range of motion here to cable squats .