Monday, October 27, 2008

Parallel squat wall sit with a kick

My blogflection on October 21st included a video demonstration of walking lunges with a kick. Continuing with this kicking theme, today I’ll demonstrate the parallel squat wall sit with a kick. It’s a standard wall sit static isometric posture. While in this position, I perform alternating leg standard front kicks.

Here’s a video of me performing 25 repetitions of this exercise:

These were done at the end of a leg workout that included back squats, front squats and box jumps so my legs were tired. You’ll notice that for a couple of the reps I had my elbows pressing against the wall, which actually makes it easier. Then I caught myself doing that and brought my hands forward.

Some leaning against the wall is necessary to perform this exercise, and foot placement is very important and impacts the difficulty. You’ll notice I had some trouble getting my foot placement at the beginning. It’s a little easier to perform this exercise if you feet are further forward as it takes some of the demand off your quads.

If you are looking for a good leg workout that uses this exercise and you’re open to doing weighted barbell squats, then try something similar to what I did when I recorded this video. Here’s a suggested workout:

  • barbell back squats - 8 sets of 2 reps increasing the weight each set

  • barbell front squats - 5 sets of 5 reps decreasing the weight each set

  • box jumps - 5 sets of a single rep increasing the height each set

  • parallel squat wall sit with alternating front kicks to failure

I like to perform full range squats with a good lower back arch and upper body uprightness and that is what I suggest you do. You’ll need to lighten the load to maintain this form, but not too light so you can be challenged.

You’ll like the challenge at the end of your workout of the parallel squat wall sit with a kick.

Pax Domini sit semper vobiscum


Gunther said...

can you still walk? great routine.

pierini said...

It actually wasn't as bad as it looks.

Thanks for stopping by and have a great day!

Fatman said...

I do those sometimes, but they are really too hard :(

pierini said...

Thanks for stopping by fatman. Yes they are hard, but if you can do one, then you can do more.

Have a great day!