Check out Day 1 of the Challenge with Coach Cambio

Spartan30 continues our quest to help Spartans like YOU get fit through small achievable challenges. YOU determine how tough you want this to be as we give you the ability to scale the challenge to your skill level with squats!

Few movements help the human body in more ways than the squat. A compound exercise, the squat targets the hips, thighs, hamstrings, quads and glutes while also conditioning the core. In addition to building strength and muscular endurance, the squat can be used as a diagnostic tool to assess ankle, hip and thoracic (abdominal) mobility restrictions. Follow Coach Cambio as he lays out one of the countless variations of this versatile exercise.

Check out the rest of this challenge, and other challenges, by exploring our YouTube Channel.

Challenge FAQs:

The next 30 days are designed to get moving, growing stronger and prepare for bigger things! Below is everything you need to know for this challenge:

What is Spartan Race?

Spartan Race is an obstacle course racing series that pushes you physically and mentally. With three distances – 3+ miles, 8+ miles and 12+ miles, Spartan Races challenge athletes of all skill levels with barbed wire crawls, spear throws, rope climbs, and fire jumps. Find yourself while getting into the best shape of your life. (Look for a race near you).

So, how do you complete a classic deep squat?

Follow these steps:

1. Stand with your feet roughly shoulder-width apart with your toes slightly turned out.
2. In a controlled manner, lower yourself by pushing your knees out so that they stay in line with your feet. Your knees should “track” your toes.
3. Lower your body as far as you can while maintaining a tall posture. Keep your heels planted on the ground. You can counterbalance by extending your arms out in front of your body.vh3
4. Once you reach your lowest position, pause and inhale to create abdominal pressure. Then, stand up by pushing down with your heels. Exhale as you stand up.
5. Make sure that you stand tall and extend your hips and glutes fully. Contract the glutes, hips and abs fully to complete your squat.

For a video demo check out Spartan SGX Coaches Ashley and Glenn.

What counts as deep squat?

For the purposes of this challenge, a deep squat means a squat where your hips end lower than your knees. As the month progresses, you will start to improve the quality of the movement and increase your maximum squat count.

Can I do more than the challenge asks for?

Yes. As the challenge progresses, you may find that doing 30 squats becomes easy. Increase the number of squats until you hit your breaking point. Then, complete multiple sets. If your form is suffering, stop.

What if I can’t do a deep squat or some of the variations?

If you cannot do a deep squat, then this challenge is perfect for you. Spartan Race is about personal progression, and so is the #Spartan30. If you cannot get below parallel, go back to the first week of this challenge and improve your mobility.

Can I challenge my friends?

Yes. Having a partner can help motivate you to stick with the challenge. Share our link with your family and friends!

I heard squats are bad for your knees. Is that true?

Squatting is a natural human movement that should be done on a daily basis. In fact, I bet our ancestors used to perform most of their daily functions (e.g., harvesting, gathering, hunting, cooking, eating, etc.) in a full or deep squat position. Besides, a well-performed deep squat actually strengthens your knees. Aside from cases of serious structural damage, knee pain is usually the result of habitual bad form. Bad form, over time, limits mobility, which in turn limits movement; reduced movement deconditions the muscles, which perpetuates the bad form that started it all.

How else can I train?

Check out the Spartan Race WOD (workout of the day) or get a personalized online program from Coach Cambio.