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Rhythm Squats – An Absolutely Sick Way To Pack On Serious Muscle And Improve Endurance!

Rhythm Squats – An Absolutely Sick Way to Pack on Serious Muscle and Improve Endurance!

rita by amber in norfolknick back squat by amber in norfolk

I have been training for a long time and I know that certain exercises standout in my mind when I think about overwhelming physical torture and gaining big results. One of the exercises that come to mind when I am thinking this way would be the infamous rhythm squats. Rhythm squats are a tremendous drill for helping you develop muscular power and endurance.

To start, this drill can be modified and changed up to suit many variations, but for the sake of this article I am going to talk about the most commonly known Romanian rhythm squats with a barbell. To begin, you will need the availability of a squat rack, barbell, and a couple of resistance bands. You will want to attach the resistance bands to the ends of the barbell and to the floor with a significant amount of weight on the bar. Next, you will want to walk underneath the bar and pull it off of the rack.

From here the objective is to only perform a rhythmic quarter squat motion up and down, hence the name rhythm squats. The objective is to perform 50 repetitions. The key is to perform the first 10 reps by keeping your feet flat to the floor. For the second 10 reps squat and pop up onto your toes (or balls of your feet) for 10 reps. For the third 10 go back to a flat foot position. You see the pattern here. Keep alternating this throughout the full 50 rep run! This is where you will see how muscle building will not be a problem when including these into your arsenal of training.

Make sure that you work on your rhythm squats on the days you want to drastically step up the intensity of of your workouts for big results. Train hard and watch your power production sore my friends!

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I’m Brandon Richey the Strength and Conditioning Pro!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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