THE SKATER SQUAT PROGRESSION LADDER

THE SKATER SQUAT PROGRESSION LADDER

 

I’ve trained hundreds of people using Skater Squats, and when first learning there is a huge variation between individuals on how well they can do these on the first few goes, however cut through the beginner and intermediate stage and the bottom line — as always — holds true: if you’re a really good athlete, you will be able to do them impressively. If you’re not a good athlete, work hard to improve at these and you’ll get better performance and better shape as a consequence.

So if you are no good at these at first… tough shit! You can’t be good at everything straight away, where’s the fun in that? Work to become a fundamentally better athlete and eventually you’ll be flying up this progression ladder.

LADDER OVERVIEW
With Skater Squats, kind of like the Kettlebell Swing, we have one simple move that you have to master, then we adjust the difficulty.

Unlike the kettlebell swing though, we use three different styles of reps (cheating, strict and loaded), and different ranges of motion to find the right difficulty level for you.

THE 3 STYLES OF REP
FILTHY CHEATING REPS

In the first style of repetition, you are encouraged to use your arms do intiate (‘cheat’) the move and big hip hinge. Once you get the hang of it, you move to the stricter rep styles. This I find great to help people get used to and build confidence in the move (plus it’s fun), and also helps to build confidence in your abilities as you get used to a new increased range of motion. By using ‘cheating reps’ as well as strict and loaded reps we can proivide a more varied stimulus and also ensure that there are loads of ‘rungs’ on this progression ladder so that you should never get stuck for too long on any one single progression.

CRITERIA FOR A GOOD REP

–> Landing must be controlled (if there wasn’t a mat, you must be able to claim with a straight face that you would have been unharmed).
–> Back foot must never touch the mat at the bottom of the move
–> There must be a ‘Dead Start’ at the bottom of every rep

STRICT REPS

Once you’ve mastered a certain range of motion using cheat reps, we ramp up the difficulty a tad and stop you using momentum from your arms and ask you to reduce the amount of hinging at the hips. This increases the strength demnand and puts you in a position ready to add weight (increasing the difficulty even more).

CRITERIA FOR A GOOD REP

–> Hands must be across chest
–> Landing must be controlled (if there wasn’t a mat, you must be able to claim with a straight face that you would have been unharmed).
–> Back foot must never touch the mat at the bottom of the move
–> There must be a ‘Dead Start’ at the bottom of every rep

LOADED REPS

The third and hardest style of rep, the form must be the same as the strict reps above, but now you hold (or wear) a weight 20% of your bodyweight. That will make these a very serious strength test for all but the elite athletes out there.

CRITERIA FOR A GOOD REP

–> Excessive hip-hinge is forbidden, subtle hip-hinge tolerable
–> Choice of weight style allowed, but must be 20% of bodyweight
–> Weight can be held by sides or goblet style/man-handled, BUT must not move down one once in relation to your body on the drive up (otherwise you’re not really lifting it).
–> There must be a ‘Dead Start’ at the bottom of every rep

THE 5 RANGE OF MOTION LEVELS
It should be possible to scale these from absolutely an absolutely remedial level to absoutely bloody difficult just by adjusting the range of motion. For most people, every centimeter of added range of motion will make a BIG difference to the difficulty of the move. This should be good news to you though! I know you want to get to the top of the ladder quickly, but don’t forget we want it to be hard enough your body has to adapt! That takes time. These ladders are designed to keep you busy for years of work remember. For most people, building the strength to perform these from a high step will take a lot of practice.

Depending on your setup/home equipment it may be hard to get exact heights for the step, but we need some criteria, so to pass the various levels, heights must be as follows:

TO HIGH PLATFORM

Platform criteria: platform must be no higher than mid-shin height

TO LOW PLATFORM

Platform criteria: platform must be no higher than foot height

TO THE FLOOR

You must be able to perform with only a thin gym mat

FROM LOW PLATFORM

Platform criteria: platform must be no lower than foot height

FROM HIGH PLATFORM

Platform criteria: platform must be no lower than mid-shin height

THE ACTUAL LADDER
It’s too difficult to define exactly which progressions are harder than which on this ladder — different individuals will find different challenegs at the various levels. So, to keep things simple, I’ve decided to order the progressions by step height and then by style of rep. If you get stuck through, experiment a bit as you may find you’re better adding range of motion rather than weight or doing strict reps.

PROGRESSION 1 — CHEATING REPS TO HIGH PLATFORM

PROGRESSION 2 — STRICT REPS TO HIGH PLATFORM

PROGRESSION 3 — LOADED REPS TO HIGH PLATFORM

PROGRESSION 4 — CHEATING REPS TO LOW PLATFORM

PROGRESSION 5 — STRICT REPS TO LOW PLATFORM

PROGRESSION 6 — LOADED REPS TO LOW PLATFORM

PROGRESSION 7 — CHEATING REPS ON THE FLOOR

PROGRESSION 8 — STRICT REPS ON THE FLOOR

PROGRESSION 9 — LOADED ON THE FLOOR

PROGRESSION 10 — CHEATING REPS FROM LOW PLATFORM

PROGRESSION 11 — STRICT REPS FROM LOW PLATFORM

PROGRESSION 12 — LOADED REPS FROM LOW PLATFORM

PROGRESSION 13 — CHEATING REPS FROM HIGH PLATFORM

PROGRESSION 14 — STRICT REPS FROM HIGH PLATFORM

PROGRESSION 15 — LOADED REPS FROM HIGH PLATFORM

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