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Smark Healthy: Squats, The Foundation of Power


Welcome, mga Ka-Smarkada! Welcome to 2018, where just like the ownership of PWR, we're looking towards something new and exciting. Well, folks, we're talking about you.

Enter Smark Healthy.

This new section of Smark Henry covers various fitness goals and how to achieve them, be it bastusan-levels of strength, bodybuilding, or simply a healthier lifestyle. With our shared love for pro wrestling, it only seems fit to see how we can mix the two concepts into one new column.

Our Smark Healthy department has done countless research (mainly YouTube and Carleaux Sheaux episodes) to bring you a series of workout regimens. These workouts will have a specific theme, highlighting the strengths and specialties of our featured wrestler. Although not all of us will have the physical demands at the level of pro wrestlers on our bodies, it does help to keep one's self fit and healthy.

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It has been recently announced that Philippine Wrestling Revolution is set to start its new bootcamp season for all aspiring wrestlers. After speaking with Coach Romeo, the man currently in charge of strength, movement, and conditioning, one glaring truth came out: in every batch, there was always an alarming percentage of bootcampers who did not know how to perform the fundamental basic exercises. Squats, push-ups, planks, and other supposedly instinctive physical movements still need to be taught. The reality is, pro wrestling is not just about being able to do a German suplex, or a Pelé kick, or your very own finisher. It's also rooted in being in good physical condition.

To make the coaches' life a little easier, the good folks here at Smark Henry will dedicate this year's first Smarky Healthy article to learning the fundamental exercises. First and foremost, let's start with one of the most important, if not the most important, movement there is: the squat.

How is the squat important in pro wrestling? It's simple: power and strength. The proper way of lifting anything, be it a person or an object, is to use the legs. Your power comes from having a solid and sturdy foundation. The perfect example for this would be John Cena and Cesaro.


These two wrestlers have displayed numerous feats of strength in-ring and in the gym. Watch any workout video of these two and you will see what allows them to lift people like the Big Show, Big E, The Great Khali, Ryback, and Big Daddy V (to name a few). It's in the squats.

Of course, it would be silly to sing the praises of the movement without teaching how it's properly done.


Step 1: Plant your feet on the floor, placing your weight on your heels. They should be a little more than shoulder width apart and pointing slightly outward, around 30 degrees.



Step 2: Keep your body tight and your spine neutral.

Step 3: Take a deep breath, bend at the hips while pushing your butt back. Remember to keep your back straight, chest and shoulders up. On the way down, keep your knees in line with your feet. This maintains your balance during the exercise.


Step 4: Keep squatting down until your hip goes below knee level. This is called parallel. You can go deeper than this, depending on your mobility. However, anything less than parallel is not a complete squat. The Smark Healthy department frowns on partial squats.


Step 5: Upon reaching the appropriate depth, drive through your heels to stand back up. Make sure to squeeze your glutes at the top of the motion.


The squat is one of the favorite exercises of the Smark Healthy department for a very good reason: It's super versatile. It can be used for weight loss, building strength, improving flexibility and increasing explosiveness. There are so many variations available (weighted or not) that it will fit whatever goal you plan to achieve. You would be doing yourself a great disservice if you don't build up to doing one form or another during every workout or even every single day. It's that damn good for you.

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The members of Smark Healthy have various fitness backgrounds. However, as a precaution, we always advise our readers to seek the help of a trained professional when first executing these exercises. Proper form and technique, not just the weight, are the foundations of getting dem gainz safely.


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