Clubbel Outside Hold Squat

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The clubbel Outside hold squat workout is designed to primarily engage the Biceps and Quads.

The clubbel, a weighted club, is held outside the body to increase resistance and target specific muscles.

By performing squats with the clubbel in an outside hold position, the Biceps and Quads are effectively activated.

While other muscles may be involved, the focus of this workout is on the Biceps and Quads.

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Hold the clubbel with both hands, palms facing down, and arms extended in front of you.
Bend your knees and lower your hips down into a squat position, keeping your back straight.
As you squat down, allow the clubbel to swing down and between your legs, maintaining a firm grip.
Push through your heels and extend your legs, returning to the starting position.
As you stand up, swing the clubbel back up to the starting position, using the momentum generated from the squat.
Repeat the squat and swing motion for the desired number of repetitions.

Start by standing with your feet shoulder-width apart and hold the clubbel outside your thighs, palms facing forward. This grip will engage your biceps as you lower into the squat position.
As you begin to lower your body into the squat, make sure to keep your weight on your heels and your chest lifted. This will activate your quads and help you maintain proper form throughout the exercise.
Focus on keeping your core tight and engaged throughout the movement. This will not only support your lower back but also help you generate more power from your legs and biceps.
As you reach the bottom of the squat, imagine pushing the ground away with your feet and squeeze your biceps to initiate the upward movement. This will help you maximize the engagement of both your quads and biceps.
Remember to breathe throughout the exercise, inhaling as you lower into the squat and exhaling as you push back up. This will provide your muscles with the oxygen they need to perform at their best and help you maintain focus and control.