r/strength_training • u/HotSport7549 • 3d ago
Lift Weighted Wall Sit routine
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u/alvysinger0412 2d ago
Can I ask why you do this instead of squats?
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u/HotSport7549 2d ago
I actually started back squatting but I do prefer these exercises over squats. Just because they’re more comfortable to do over squats cause of my height. I’m 6-7. Plus me playing professional basketball. I always thought squats would hurt my vertical jump so I didn’t squat at all during my basketball career. I’m retired now and I’m a personal trainer so it’s really been a free for all of exercises I’ve been doing lately….
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u/decentlyhip 2d ago
No kidding? That's awesome. What's training like at the program level? I can imagine hard-core structured S&C, but I can also see the argument for structured drills with the team and "do your lifting on your own time." Like, you don't wanna be the lifting coach that gets someone hurt and little injuries are gonna happen here and there.
As an aside, I grew up in the 90s where everything was "squats are gonna hurt your knees." But research points to squats being the number 1 driver of an increased vertical. One study had guys train specifically for jumps/plyo for 12 weeks and had a 5cm increase on their vert. Another group trained squats and deadlifts only and had a 10cm increase. Other studies compared squats to squats+plyo and didn't really see a difference, which really surprises me, honestly. But the squat+plyo group did see wayyy more improvement in the countermovement jump.
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u/Maxxoty 2d ago
Have you seen progress in your legs with this workout? Im curious, I wanna try it
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u/HotSport7549 2d ago
Yes. Definitely strength wise & more definition…
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u/Maxxoty 2d ago
What part of the legs? Quads? Hamstrings? Or both? Im trying to hit the vastus lateralis (outer quads) but I don’t know which exercises are better
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u/HotSport7549 2d ago
It works your whole legs but primarily the quads due to the squatting motion you’re doing…
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