The Bioneer

The squat walk is an exercise that has transformed my legs and my movement when nothing else ever worked. Squat walking is an alternative to air squats that makes the movement far more dynamic, and fun. You’re still doing air squats but the slight difference is that you’re taking a step between each rep and moving around. I usually do this for three sets of one minute with a 30 second break - and I do NOT complete the reps by the second set. The amount of pump and burn you get is intense. But, like air squats done with a rapid cadence, this builds tons of explosiveness and elasticity while also being a predominantly “concentric” movement. That means the muscle is shortening under tension but not lengthening, which is why we can perform this multiple times per week with little recovery (and why it won’t impact our other training negatively). As I've discussed in recent videos, regular "pump" training like this can be extremely effective for rapid growth and smashing plateaus. PLUS you grease the groove and start to find it much easier getting in and out of various squat positions. This is brilliant for mobility and movement proficiency. As you can see, here, it’s actually pretty fun - especially if you do it to music! But it also readily meets the other important criteria for my training. That is: it’s interesting and dynamic. Because you’re moving around, every single rep is different - this is especially true if you train on varied terrain. Moreover, your posture is likely to be slightly different with each rep, too, as your stance will be slightly wider or narrower, etc. #legworkout #functionaltraining #athletictraining #calisthenics