Deficit Squat

The Quadricep muscle group helps develop strength and lower body power through out the swing. And assists in hip stability, and vertical force

Starting position:

Stand on two stable elevated platforms such as weight plates, or aerobic steps, Start with a single kettlebell or dumbbell, directly underneath you. Feet much wider then hip width, and toes pointed out. Standing on the plates will allow you to go further in to the squat before the weight touches the ground, allowing more range of motion.

Movement:

Keeping your spine neutral throughout the movement begin the squat by lowering your body straight down to grab the weight. Each rep should touch or come close to touching the floor depending on hip mobility. Return to the top of the squat by driving through the heels and squeezing the glutes to help extend the hips back to standing.

Notes: Try to allow the knees to point in the same direction as the toes, without going over the toes. The name “sumo” squat, is because it replicated a position a sumo wrestler would take, just prior to fighting.