{"id":3269,"date":"2020-01-27T13:43:20","date_gmt":"2020-01-27T13:43:20","guid":{"rendered":"https:\/\/hitzoneglobal.com\/?page_id=1618"},"modified":"2023-07-27T08:11:05","modified_gmt":"2023-07-27T07:11:05","slug":"exercise-guide-squat-press","status":"publish","type":"post","link":"https:\/\/hitsona.com\/blog\/exercise-guide-squat-press\/","title":{"rendered":"Exercise Guide \u2013 Squat &amp; Press"},"content":{"rendered":"<p><iframe title=\"HITZone Squat &amp; Press\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/v_UWX5luS14?feature=oembed\"  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<p><strong>Watch our HIT Machine Exercises: <\/strong><a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-bent-knee-crunch\/\">Bent Knee Crunch<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-bent-over-row\/\">Bent Over Row<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-clean-press\/\">Clean &amp; Press<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-lunge\/\">Lunge<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-shoulder-press\/\">Shoulder Press<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-shoulder-press-knee-drive\/\">Shoulder Press Knee Drive<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-skiers\/\">Skiers<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-squat\/\">Squat<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-squat-press\/\">Squat &amp; Press<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-superman\/\">Superman<\/a><\/p>\n<p><strong>Watch our Auxiliary Exercises:<\/strong> <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-body-weight-squat\">Body Weight Squat<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-skipping\/\">Skipping<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-high-knee-to-elbow\/\">High Knee to Elbow<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-high-knee-to-elbow\/\">Medicine Ball Above Head<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-dumbbell-press-high-knee\/\">High Knee Dumbbell Press<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-jumping-jacks\/\">Jumping Jacks<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-touch-downs\/\">Touch Downs<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-v-sit-twist\/\">V Twist Sit<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-step-ups\/\">Step Ups<\/a>,\u00a0<a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-skipping\/\">Skipping<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-body-weight-squat\/\">Body Weight Squat<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-high-knee-to-elbow\/\">High Knee To Elbow<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-get-ups\/\">Get Ups<\/a>, <a href=\"https:\/\/hitzoneglobal.com\/exercise-guide-up-down-plank\/\">Up Down Planks<\/a><\/p>\n<p><strong>Squat &amp; Press<\/strong><\/p>\n<p>Stand underneath the HIT Machine with the middle of the shoulder pads resting on your shoulders, your feet should be a comfortable width apart, preferably with your feet parallel, and grip the bars next to the shoulder pads.<\/p>\n<p>Initiate the squat by extending your Hips, i.e. \u201cpush your bum backward\u201d. Keep extending your hips backward and down allowing your knees to bend naturally, until you feel you are at your lowest comfortable point, aim for thighs parallel to the floor if possible. Keep your chest and head up looking straight ahead at the machine.<\/p>\n<p>As you stand up, push through your heels driving your hips forward and up all the way onto your toes. At this point press the bars overhead as high as you can.<\/p>\n<p>Pull the bars back down until the pads touch your shoulders, at the same time return your heels to the floor.<\/p>\n<p>Repeat.<\/p>\n<p><strong>Benefits of the Squat &amp; Press<\/strong><\/p>\n<p>The Squat, which is known as the \u201cKing of Exercises\u201d is a compound movement, working multi joints and muscles. It is probably \u2018The\u2019 best exercise for all over body strength, specifically targeting you Gluteal muscles (bum), which are incredibly important to your overall posture and helping to protect your Lumbar Spine and Knees, two areas vulnerable to injury.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Watch our HIT Machine Exercises: Bent Knee Crunch, Bent Over Row, Clean &amp; Press, Lunge, Shoulder Press, Shoulder Press Knee Drive, Skiers, Squat, Squat &amp; Press, Superman Watch our Auxiliary Exercises: Body Weight Squat, Skipping, High Knee to Elbow, Medicine Ball Above Head, High Knee Dumbbell Press, Jumping Jacks, Touch Downs, V Twist Sit, Step [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[63],"tags":[],"class_list":["post-3269","post","type-post","status-publish","format-standard","hentry","category-exercise-guides"],"acf":[],"_links":{"self":[{"href":"https:\/\/hitsona.com\/wp-json\/wp\/v2\/posts\/3269"}],"collection":[{"href":"https:\/\/hitsona.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hitsona.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hitsona.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hitsona.com\/wp-json\/wp\/v2\/comments?post=3269"}],"version-history":[{"count":2,"href":"https:\/\/hitsona.com\/wp-json\/wp\/v2\/posts\/3269\/revisions"}],"predecessor-version":[{"id":3832,"href":"https:\/\/hitsona.com\/wp-json\/wp\/v2\/posts\/3269\/revisions\/3832"}],"wp:attachment":[{"href":"https:\/\/hitsona.com\/wp-json\/wp\/v2\/media?parent=3269"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hitsona.com\/wp-json\/wp\/v2\/categories?post=3269"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hitsona.com\/wp-json\/wp\/v2\/tags?post=3269"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}