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Rx Squat for Strength Using the Xvest

By John Davies 

Rx Squat for Strength Using the Xvest — For many, the use of bodyweight movements is the focal point of their resistance training. For a variety of reasons, whether that is because of the simplicity of equipment or a perceived greater carry-over to “real-life” situations there are many who make use of bodyweight exercises with tremendous results. In-fact the ability to handle one’s own bodyweight and exhibit relative strength goes hand-in-hand with the basic concepts of eliciting proper movement from the core and proper postural alignment such that you are able to generate, accept and re-direct maximal force. Of course for some the concern arises whether bodyweight movements can add value to existing training and whether sufficient resistance can be occur through these types of exercises.

Yet without question movements can be designed with enormous challenges with only modest perceived external resistance. One of the most challenging of movements that any athlete, exercise enthusiast can make use of is the one-legged squat aka “pistol” squat. However, as many experienced users of this movement can attest, they quickly adapt to the movement and the returns diminish. Given this and are own intense challenges with perfecting postural alignment I came up with the Rx Squat™, the ultimate test in one-legged squats. And if that wasn’t enough with the Xvest, this movement goes from bad to worse.   

The Rx Squat™ is a simple series of postures that impact upon stabilization strength and then are followed with a unique one-legged squat that is designed to eliminate the stretch reflex and place heavy emphasis on hip / hamstring strength and flexibility. Perform each set with varying holds, starting at 5-10 seconds and gradually working up to 45 seconds with one squat per leg, per set. If you want powerful legs, all around development, whether for pulling heavy loads or tough strikes – this is the ultimate. 

Position 1: stand with perfect posture, extend upwards. Raise arms to parallel to ground and relax hands. Focus.

Position 2; pull knee up such that the thigh is parallel to ground. Steady body and keep arms at side relaxed.

Position 3; now extend leg as high as possible and keep toes pointed up.

Position 4, rotate torso forward, extend back leg. Create a straight line of rear leg to upper body.

return to position 3 briefly before beginning eccentric portion of Squat

Position 5; squat eccentrically down with total control and balance.

Position 6; from the above position, squeeze hamstrings tight and draw extended leg underneath you to sit on haunches. This subtle movement while not only extremely difficult eliminates the stretch reflex from the total action.

Position 7; now reverse the prior position by squeezing hamstrings as tight as possible and extending opposite leg. Once extended, squat up and repeat sequence with other leg initiating movement.

The Rx Squat™…when you’re ready for the test.

(see the Xvest here: http://www.renegadetraining.com/xvest.html)