The Kang Squat is the key to a stronger booty and a healthier back.
There are enough squat variations to fill a phone book: pistol, goblet, sumo. However, the kang squat, a little-known type of squat, deserves its own chapter.
The kang squat, which is essentially a back squat combined with a good morning, boasts twice the gains of a regular squat. It not only helps you build a strong lower body (read: your new favourite glute and leg exercise), but it also works your back muscles.
Actually, you get triple (or possibly quadruple) the body benefits because the kang squat activates your core and improves coordination.
Learn to master the Kang squat and 4X your squat gains.
Another advantage is that kang squats can be tailored to any fitness level. They are advantageous for beginners because they do not necessitate the use of any equipment - but to build your booty gains faster, consider snapping on a 6lbs Weighted Vest - it will change your fitness life forever. If you're a more advanced lifter looking for a challenge, you can always add weight (such as a our home Sculpt Bar) to make the move more difficult. In any case, brace yourself for a full-body burn.
How to Perform the Kang Squat (VIDEO)
Coach Sean teaches you exactly how to do a Kang Squat in this video.
1. Begin by standing with your feet shoulder-width apart. Interlace your hands behind your head and brace your core.
2. Bend your knees and hinge at the hips until your torso is parallel to the ground, or as far as you can go while keeping a flat back and active core.
3. Lower your hips and lift your chest at the same time to form a body-weight squat. Maintain your weight in the middle of your foot and your back flat.
4. Squat as far as your mobility allows.
5. Pull your hips back and up from the bottom of the squat position, lowering your chest forward until your torso is parallel to the floor (or as far as you can go).
6. As you return to standing, drive your hips forward while lifting your chest, squeezing your glutes at the top of the move.
Tip from Coach Sean:
"Keep your abs tight," Sean advises. "Not only will this help develop core strength and stability, but it will also help protect the muscles of the lower back," he explains.
5 Reasons Why You Should Do the Kang Squat Every Day
Here are a few of the reasons why you should include this dynamic exercise in your daily strength routine.
1. It helps to strengthen your glutes and hamstrings.
"By starting with a hip hinge, the kang squat immediately activates the glutes and hamstrings," Coach Sean explains.
Stronger glutes and hammies translate not only into more muscular legs, but also to improved performance during your workouts and when you are being active. This is due to the fact that these muscle groups are "responsible for creating a great deal of power and agility in other movements," according to Coach Sean.
You need strong, stable leg muscles for almost every movement you make, such as kicking a soccer ball or climbing stairs.
2. It Exercises Your Back Muscles
"Think again if you thought this movement was just going to hit your legs," Sean says. "A flat back (during this hip hinge) is critical to performance and safety."
And you achieve and maintain this position by activating your lats (upper back) and spinal erectors (lower back), he explains.
3. It Awakens Your Core
"The kang squat requires more core strength than many people give it credit for," Sean says.
Your core should be engaged at all times during the kang squat.
Consider the following: "How do you keep your back flat? You engage your core. How do you maintain the hinged position as your shoulders descend and your hips pull back? You engage your core," says Coach Sean.
Simply put, your core is fully engaged throughout the movement.
Furthermore, increasing core strength and stability will improve your ability to perform other movements like back squats, deadlifts, and overhead presses, according Sean.
Practice the Kang squat as part of your daily routine.
4. It aids in the improvement of your squat form
The kang squat is an excellent way to improve your squat technique.
This is due to the fact that "the bottom position of a kang squat is the same as a body-weight squat," according to Sean. Every repetition, he explains, provides an opportunity to practise and perfect a proper squat position (with a flat back, knees in line with your toes, weight in your heels, and, ideally, hips below your knees).
5. It promotes total body awareness.
The kang squat has a lot of moving parts because it combines a hinge and a squat in one movement.
"Not only is this a physical challenge because it activates virtually every muscle in your legs and core," Sean says, "but it's also a mental challenge." "It's nearly impossible to complete a proper kang mindlessly - you have to stay focused on the movement or you will fall out of form quickly."
In other words, you can't just go through the motions and crank out kang squats. You must concentrate on the full motion of the exercise.
"The kang squat promotes a level of bodily awareness and control not developed by many other movement patterns by encouraging focused thinking about the many different elements and positions of the movement," Coach Sean says.
That's a big plus because focusing on proper form and body positioning will help you get the most out of an exercise while lowering your risk of injury.
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