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ONE MORE | THE BFR SLOW SQUAT | by Orjan Pettersen

ONE MORE is our precise advice on improving a specific physical exercise aimed at improving your power, speed and agility to become the best self defence practitioner you can be.


In this session we cover: The Blood Flow Restriction (BFR) Slow Squat.


Want to train some serious leg strength using just your own body weight? Try their BFR slow squat.


To do this you need some leg BFR bands, effectively tourniquet-style velcro bands that when applied with 40%-70% of your max tightness around the uppermost part of both your legs will allow the arterial blood flow into your legs, but restrict the metabolic waste byproducts such as lactic acid being flushed out by the veins when doing higher range reps.


The effect is that you need less weight, fewer sets to trick the muscle to grow more rapidly as it think its being worked harder and you get an incredible pump in the muscle during the workout. You will also tire much more quickly, so get ready for a tough mental workout too.


Important: Do not tighten more than 70% of your max. Do not use for a prolonged period of time, just during workout. Do not use around the knee.


How to do the blood flow restriction slow squat.


  1. Attach the BFR bands as per their instructions.

  2. Squat down to a position where you feel the optimal body weight pressure on your quads.

  3. Hold this position for 15, 30, 45 or 60 seconds depending on your existing strength.

  4. As soon as the static squat theme is achieved, start doing slow and controlled squats until failure. Aim for 10-20.

  5. Repeat 3-5 times.


Watch and feel the incredible pump in your legs.

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