One of Heath’s favourite squat movements is the anterior load hold squat pattern. This exercise is a mid chest loaded hold with a squat pattern. One can perform this with a bilateral hand hold or double hand load hold. As a compound exercise this, the anterior load hold squat requires the individual to load through their foot/ankle, knee and hips whilst maintaining a stable torso. The loaded hold also demands upper body involvement and increased trunk involvement due to the position of the load. It serves a great alternative to a traditional back squat because it does not require a great deal of shoulder mobility that many might lack.

For those looking to try this exercise out, start with a double hand hold with a single weight at your chest and keep the loads low. Focus on a slow and controlled tempo i.e. 2 seconds down, 2 seconds up. Try performing 4 sets 10 repetitions.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is located on level 4 at 178 Collins St, Melbourne 3000.

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