Sunday, January 25, 2015

Workout of the Day: Sissy Squat

How's your new year lifting and working out going?  I'm still sticking with some Vince Gironda Rut Busting and it's a kicking my ass.  It's been just about a month since I started incorporating many of his methods such as 10,8,6,15 rep scheme, adding cream to my shakes and performing exercises like Wide Bar Dips, Bench Press to the Neck, Zottman Curls and today, Sissy and Frog Hack Squats.  I'd always done Sissy's as you don't need weight or much space to get a burn in your quads.  Today I tried out Gironda's 3 part style and phew, I seized up and started spasming after a couple sets!  To do these you'll need something to place under your heels.  If you've ever seen photos from old school bodybuilders from the 60's and 70's, you might have noticed them standing on wooden blocks.  Since most of us don't have 2x4's sitting around the house, just use a rolled up towel, some weight plates or a phone book to put your heels on.  Stand next to a doorway and so you can use one arm for balance as you master the movement.

With feet slightly less than shoulder width apart, heels elevated, simply drop down keeping your shoulders and hips straight until your butt is touching your ankles then press straight back up.  That's one phase.  Next phase is to lower but instead of straight down, push your hips and knees forward so your upper body leans back.  That's the second phase.  For the third, put it all together, drop down with hips and knees out then at the bottom tuck back in, press up and out then straighten out towards the end.  It's a little awkward so do a few reps of each kind as a set to get the feel.  Vince advocated holding a barbell across the collarbone in a clean position, if you can't do that, just hold a dumbbell and let it hang behind you.  Next was Frog Hack Squats, with these I got into the machine, stood straight up and put my feet under my hips and shoulders.  From there, turn your toes out and have your heels touch.  Now lower with your knees going out instead of straight ahead like a regular Hack.  Wow!  I did no weight for Sissy's and only put on a 25 and 10's for Hacks and my legs were screaming!

After that it was some basic stuff like Leg Curls, Seated Calf Raises, some abs and cardio consisting of the elliptical and the bike.  Gironda figured lifting weights and a solid nutrition plan was enough to keep you trim but I love my fast food and doing 10-15 minutes of interval cardio after a weight session just makes me feel lighter on my feet and tighter in my waist.

Keep lifting!  All the New Year's Resolution Don'ters will be clearing out soon.  Getting in shape isn't hard, it just takes a little knowledge and planning.  Read up on people with physiques you admire, it will lead you to plenty of others in the exercise and nutrition fields.  Van Damme wasn't built in a day and neither will you be so just keep going!

1 comment:

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