Movement Pattern

Squat

The Squat movement pattern is a cornerstone of human motion — bending the knees and hips to lower the body, then driving upward to stand tall. It strengthens the quads, glutes, hamstrings, and core while improving joint stability and balance.

Squats appear in countless forms: air squats, back squats, front squats, wall balls, and box jumps all share the same foundational pattern. A strong squat enhances performance in nearly every sport and functional task, from running to lifting.

Proper squat mechanics reinforce joint health, mobility, and power. Training this pattern across varying loads and tempos develops endurance and resilience—making it a must for RB100 athletes pursuing 100-rep challenges and functional conditioning goals.

Female athlete performing sandbag Zercher squat, sandbag cradled in elbows, deep squat position with upright posture, cinematic gym lighting showing strength and control
Sandbag Zercher Squat

Sandbag Zercher Squat

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female Athlete performing sandbag bear hug squat, sandbag held tightly to chest, deep squat position, core braced, cinematic gym lighting showing tension and strength
Sandbag Bear Hug Squat

Sandbag Bear Hug Squat

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Athlete performing sandbag squat to press, sandbag moving from deep squat to full overhead extension, controlled power and focus visible, cinematic gym lighting
Sandbag Squat to Press

Sandbag Squat to Press

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Athlete performing sandbag thruster, sandbag moving from front squat to overhead press, dynamic motion, strong hip drive, cinematic gym lighting showing power and focus
Sandbag Thruster

Sandbag Thruster

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Athlete performing sandbag squat clean, mid-catch in deep squat, sandbag at chest, powerful hip drive visible, cinematic gym lighting showing control and strength
Sandbag Squat Clean

Sandbag Squat Clean

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