Weekend Challenge - the Wall Sit

Finally Friday - Yay! We made it to Friday! Every week we post a WEEKEND CHALLENGE! This week’s challenge is the Wall Sit.  I saw this on MensHealth.com and thought it was a great idea.  Are you in?

Weekend Challenge: the Wall Sit.  How long can you hold it?

Did you know that the squat might be one of the most effective exercises of all time?  When done correctly (sticking that money-maker out, knees behind the toes and weight on your heels) it trains a lot of muscles.  Anytime you do squats, remember that form is fundamental and in proper form you will find better results and better safety.   Proper form guards from injury, so never let those knees get in front of your toes.  In your squat you should be able to drop your hand from your knee and it should land on your foot behind your toe if you have proper form.  Really sit that butt back.  Ok, that being said, back to the benefits.  It fires big muscles like your glutes, quadriceps and hamstrings.  Because it fires those big muscles it's going to burn calories, more calories per rep than almost any other exercise.

Start getting the benefits of the squat with this Weekend Challenge, watch the video below of Todd Durkin, trainer of some of pro sports biggest names and author of The Impact! Body Plan.  

This Weekend Challenge: the wall sit.  How long can you hold it?


The wall sit adds resistance to the most difficult portion of the squat, the bottom.  Brace your back against a wall and then slide down until your thighs are parallel to the floor.  Then, hold this position for as long as possible! By maintaining the wall sit position your muscles will be under tension, which results in strenghtening of weak areas and stimulating new muscle growth.

Are you in?  Grab a stop watch and sit!  Todd Durkin held the sit for 3 minutes and 37 seconds.  How did you stack up?

Want Todd Durkin's book?  Go get The Impact!  Body Plan

Todd Durkin is the most sought-after personal trainer in sports, and if you don't know his name, you've definitely seen his work. He is the man who helped world-class athletes such as quarterback Drew Brees win a Super Bowl MVP, pitcher Cole Hamels win a World Series MVP, and professional snowboarder Shaun White win two Olympic gold medals. He is known throughout sports as the one trainer who can use any person’s unique raw materials to transform them into—quite literally—the best they can be.

 

Now Durkin has tailored his elite training program for anyone looking to transform their bodies. Based on groundbreaking “muscle matrix” research, Durkin’s program is designed to adapt to your body to help you shed flab, build strength and flexibility, and enhance your athletic performance.

Resources:
Menshealth.com - the wall sit weekend challenge
The Impact! Body Plan  by Todd Durkin

Other Weekend Challenges:
Cleaning IT up... and make it pay!
Be Grateful
Give More
It's all about Water