Quad BWEs

[KAS]

I'm a bit of a newbie and some of the terminology that I am encountering has got my head spinning. In any case, I was looking for a little clarification...

What is the difference between a Quad Squat and a Flat Footed Squat?

I need these for the training program that Coach Sonnon put together for me. I found all of the material I needed for dumbell swings (Scrapper's site) and Quad Hops (CST mag).

Thanks for the help!

-Kyle

[sin_goodfellow]

Yo man, I will try and describe them to you. They are described in Body-Flow, which is a resource I was very happy to get my hands on.

Quad Squat:

Think of this as the initial position of the frog pushup from Scrapper's website and the initial position of the quad hop. You would get down on the ground with your legs bent so that your shins are parallel to the ground and you are up on your toes. You want your hands about shoulder width apart, facing in towards your face, your arms bent so that your back is level.

Flat Footed Squat:

Heh, think of this as the position you would sit in if you needed to squat on the trail with your backpack on. You want your feet flat on the ground, your arms out in front of you and your torso leaning forward slightly.

That's about the best I can do without being able to show you.

Jesse

[Scott Sonnon]

Check out Michael Gannon's Dissecting the Frog: The Quad Hop (http://www.circularstrengthmag.com/17/gannon.html) article and Spiderman (http://www.rmax.tv/images/spiderman.ASF) video clip of me. The Spiderman actually involves a Forward and Backward Quad Hop with a Quad Switch, whereas in your program, you are only required to hop in place. You may add in torturous sophistication however whenever and where ever you wish! :twisted:

A picture of the Flat Foot Squat may be found in Steve Maxwell's article De-SISS-ifying the Burpee AKA Squat Thrust (http://www.circularstrengthmag.com/17/maxwell2.html). See the first photo, and the fourth photo (although his hands are shown here transitioning into the next movement.)

Enjoy the torture. 8)

[KAS]

That spiderman looked increadible! I look forward to the day that I can move so smoothe =)

I think I am clear on the difference between Quad Hop and Quad Squat, with the quad squat being the beginning portion, just prior to the hop.

[Scott Sonnon]

Hop vs. Squat :arrow: Exactamundo.

[SCRAPPER]

If you're looking for another BWE that works the daylights out of your quads, check out Lazy Dogs on my exercise page.

www.trainforstrength.com

Train hard and keep me posted!

SCRAPPER