Wall Sit – Weighted

The weighted wall sit is used to develop strength in the legs without requiring eccentric contractions. It is a good tool to build volume during periods of high training demand.

Cues:

  • Position yourself so your knees and hips are each bent to 90 degree angles
  • Keep your heels on the floor and low back against the wall
  • Hold a weight of your choice away from your body

Mistakes:

  • Resting the weight on your legs
  • Arching the low back away from the wall
  • Heels coming up and placing too much weight in the balls of the feet

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

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