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Friday, July 4, 2014

Body Weight Training with the TRX Suspension Trainer: Part IV - Leg Training

In our previous three segments regarding TRX Suspension training you learned some basics about the core and how it is the connection between the body and the extremities which are the legs, arms and neck which holds your head in place and the rest of your limbs and joints. I provided a link to a TRX Suspension Trainer Core Workout. My next favorite thing but actually my all-time favorite body part to train are the legs. Why the legs? Our legs have to carry us every single day and are our direct source of transportation from here to there. Without our legs we become dependent on others to help us get around unless you retrain yourself to get around using your arms which is much more difficult but eventually possible. 
One of my special strengths has been in having the ability to perform what is called a Pistol Squat. I first learned the Pistol Squat from my Mentor, Instructor and Comrade Pavel Tsatsouline who was a former Soviet Special Forces physical trainer. Later when I got certified by the International Kettlebell & Fitness Federation Founder Steve Cotter who also became my mentor and comrade I picked up the Pistol Squat with pleasure because unlike most folks, I could perform it.
So here is the Single Leg Squat that you may have to learn in order to actually be able to perform a true Pistol Squat without the assistance of a device. As you get stronger you can add weight to increase resistance. Make sure your knees are healthy before attempting to do this exercise. 
https://www.trxtraining.com/blog/trx-single-leg-squat#ooid=I1MzBnOpGNkDV7dKlaPrlFptZ7lQn6Pl
Reasons you should be performing the Single Leg Squat: It is key to having balanced strength on both legs independently of each other so that when you perform traditional Squats which require the use of both legs you aren't faced with leg dominance of one side. It strengthens your ankles which is necessary for single leg balance. This exercise can help you in sports performance in which leg, glute and hip strength is a key factor. 
Key things to remember. Hold on to TRX Suspension Trainer as lightly as possible. Keep your knees pointing the same direction as your feet. If your feet are facing forward than your knees should be pointing forward. Don't allow you knees to collapse in or collapse out. Keep the natural arch of your spine. Make sure your feet remain in full contact with the ground. Drop as deep as safely possible. Keep your chest tall. 
Exercise which can help you gain strength to perform this exercise are Lunges, Split Squats, Deadlifts and Squats which like the Single Leg Pistol Squat are all body weight type exercises in which you can add resistance increase resistance. Remember to train your legs for endurance, strength and power. I hope you are enjoying this series and will come back to learn some more. :D


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