Core squats for a tactical athlete

Core squats

Squats are a fundamental part of any strength programme from general fitness to tactical athletes.

The following four are the core squats I believe every tactical athlete should have in their arsenal.

Unilateral and bilateral movement is essential in any programme however unilateral is often overlooked by many opting for heavier bilateral squats.

Back squat

The most commonly used squat by everyone,and undoubtedly favoured by many PT’s and strength coaches. As a tactical athlete it is suggested that a 90 degree angle is sufficient for purpose. At this angle it allows for muscle maximisation, muscle tension, hypertrophic response, build limit strengths and transfers over more directly to operational demands.

Goblet squat

I prefer to use a KB for this exercise with the bottom face up below your chin and tight against your chest. The goblet squat allows for a squatting motion to be conducted employing the

glutes,

quads ,

scapula stabilisers,

glute development

stabilisation in the squat position

Bulgarian split squats

Another great squat especially as its a unilateral squat and has many benefits such as

Allows more mobility

Aids in preventing muscles imbalance

Stretches the hip flexors

Improves stability

Less load on the spine

Greater glute recruitment

Improves stability

Front squat

This is undoubtedly my favourite squat, this squat allows you as an indivudual or a coach to see incorrect form easily, it also takes pressure of

The lower back and knees

Allows greater flexibility in muscle joints

Transfers over to operational demands and Olympic lifting

Enforces good back squat technique

The front squat allows you or a coach to see imbalances such as

Problems with thoracic extension

Imbalances in the shoulder girdle

Weaknesses in the trunk/core area

Poor strength in the glutes, quads and hamstrings to a degree.

Lack of hip mobility

Poor ankle flexibility

The list of squats above are what I believe to be the best for tactical athletes and promoting operational transference.

Tactical Athlete

All Arms Tactical Athlete Training

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