Try-This Tuesday: In and Out Squatby Jen Sinkler
Lately, we’ve been finding small ways to up the ante during neighborhood workout group. Our collective fitness level is rising, and because we’ve been at it for a while now, it’s possible to ask more questions about edge: Are we capable of a lifting little more in some capacity (either reps completed or actual poundage lifted), or moving a little faster?
Or, another option is to change the variations, the gradient of the movement, and see if we can remain in useful-to-us territory, within our own current realm of possibility.
Because no group, and no body is the same, the answer will also be different by individual and by day. Some days, with my own long-ago-chronically-creaky knee stuff from rugby, jumping is out of the question. Doesn’t sound or feel good. Other days, though, a mini jump is just the thing to add a little spring and speed, and to keep a little cushion. A gentle jump.
In those instances and individuals, some variation of the In-and-Out Squat can be just the thing. It adds a not-insubstantial breathiness factor and a measure of suckitude that can best be measured by how long the seconds seem. Place it in your workout anywhere you’re looking to perform a squat, and keep your focus on a quick, rhythmic pace. Pop up, sink down, pop up, sink down.
Try it with bodyweight alone first, and then holding a weight in a variety of ways. Here’s one. Hope you enjoy. <3
Kettlebell Goblet In-and-Out Squat
- Stand with your feet about shoulder-width apart, a kettlebell on the floor between the balls of your feet.
- Keeping your chest up, push your butt back and bend your knees just far enough that you can secure a sturdy grip on the handle.
- Stand quickly and, using the power of your hips, legs and butt, launch the kettlebell straight up as if it’s in an elevator. Use your arms to keep it close to your body as it travels up.
- When it reaches about chest height, rotate your elbows down around the kettlebell and support its weight against your chest. As you do so, the kettlebell should feel weightless. (This means you really need to make it pop with your legs!) This is your starting position for this lift.
- Quickly hop your feet out to whatever squat stance feels comfortable for you that day (could be wider, could be more narrow), while simultaneously lowering your hips and keeping the weight high at your chest.
- Immediately when you reach the bottom of a squat position, hop back to your starting position, bringing your arms down and your feet close together again. Make sure your knees remain tracking in line with your outside toes all the way down and all the way up.
- Repeat for desired repetitions.