Dean Mc Arthur Personal Trainer - Sport's Conditioning - Sports Nutrition

Here is the main difference...

Squats:moves your hips down toward the floor with heavy knee bending.

hip hinge: moves your hips straight back with very little knee bending.

What Are they working

Squats work the front of your thighs, while hip hinges work the back of your legs and glutes.

Examples...

Squats:

BarbellSquats
Back Squats
Goblet Squat

Hip Hinge:

Deadlifts

Kettlebell Swings

Romanian Deadlifts

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Here is the main difference...

Squats:moves your hips down toward the floor with heavy knee bending.

hip hinge: moves your hips straight back with very little knee bending.

What Are they working

Squats work the front of your thighs, while hip hinges work the back of your legs and glutes.

Examples...

Squats:

BarbellSquats
Back Squats
Goblet Squat

Hip Hinge:

Deadlifts

Kettlebell Swings

Romanian Deadlifts

Dean Mc Arthur Personal Trainer - Sport's Conditioning - Sports Nutrition Personal Trainer - Online Trainer - Sports Nutritionist(Stockist of Natroceutics products) - Strength & Conditioning(Specialising in Combat Sports) - Kettlebell Certified

Want stronger legs, a stronger core, and a more resilient body?

The Zercher Squat is one of the most underrated exercises in strength training.

Unlike traditional squats, the Zercher forces you to stay upright, challenges your core from start to finish, and builds serious upper-back strength while being kinder on the lower back.

Benefits:
* Develops real-world functional strength
* Improves posture and core stability
* Builds powerful legs and glutes
* Enhances athletic performance
* Strengthens the upper back and grip

The key is proper setup and technique. Most people get it wrong and end up uncomfortable or missing the benefits entirely.

Here's a quick breakdown of how to perform it safely and effectively.

Cape Town
🏋️ Personal Training | Strength & Conditioning | Combat Sports Performance

DM "STRONGER" if you'd like expert coaching and a structured plan designed around your goals.

Looking to improve on cognitive health, combine lions mane with creatine...

As a Natroceutics practitioner im here to help whether it be for information on products, which ones to combine together or purchasing of products.

We came... we conquered. This little warrior dedicated 10 weeks to strength and conditioning aswell as attending sparring class twice a week in order to Prepare for the S.A National Kyokusin Championships. Hard work paid off walking away with 1st place in Knockdown and 2nd place in Clicker.

The difference between winning and losing isn't always skill... it's often conditioning. 👇

When fatigue sets in, technique breaks down.

Your punches lose power.
Your reactions slow.
Your opponent starts taking control.

That's why every serious fighter needs a strength and conditioning program designed specifically for their sport.

My Top 5 Exercises for Combat Sports:

* Zercher Squats: Grappling strength, hip power, and stability

* Box Jumps: Explosiveness, speed, and reaction time

* Medicine Ball Throws: Striking power and full-body force production

* Deadlifts: Total-body strength and posterior chain development

* Sled Pushes & Pulls: Strength, speed, conditioning, and mental toughness

These aren't random exercises thrown into a workout.

They're strategically programmed to help fighters become stronger, faster, more explosive, and better conditioned when it matters most.

🥊 Boxing | MMA | Muay Thai | BJJ | Wrestling

Cape Town
Strength & Conditioning Specialist
20+ Years Experience

👇 Which exercise do you think gives fighters the biggest advantage?

Comment "FIGHTER" below or send me a DM if you're serious about taking your performance to the next level