I KNOW SQUAT 2

I Know Squat

A few months ago, we talked about the pros of squatting and why it should be a staple in one’s program.

Just the other day I had a discussion with some fitness instructors on squatting. Their main question was why I am so strict when it comes to teaching the squat?

The squat is a one of the most important exercises there is. It is complex and takes focus to do correctly. I will admit that while in college and been a young ego kid in the gym wanting to lift as much as possible I would sacrifice technique and range of motion to achieve more weight.

This type of training gave me a twisted spine which resulted in a year without training, 3 years before I was squatting with decent weight again.

Like with any exercise if done wrong or with lackluster technique there is a higher potential for injury. So in response to their question I am writing a detailed account of the way I teach the squat.

Set up:

Make sure the bar is set up in the correct position.

You need to have the bar set lower than shoulder height.

We do this to ensure you get great positioning from the rack.

(If the bar is not positioned correctly you will find yourself on the balls of your feet trying to de-rack the bar, putting you off balance and in a very compromising position).

Once the bar is set; position yourself under the bar.

Feet (heels) shoulder with apart with toes slightly pointed out

Hand grip should be tight, the closer our hands are to your shoulder the better

Squeezing the bar will also help engage the lats and tighten the back more.

(If these steps are done correctly you should be in a ¼ squat position before you begin.)

Before Descent

Take a deep breath and stand -up straight.

(Do not look down at your feet, it is a bad habit and will not benefit you when lifting heavy weights)

Take 1-2 steps back from the rack.

Pick a spot in front of you for focus.

Keep the chest up. Take a big breath deep into your belly (this will tighten your back even more)

Descent:

Push the hips back and down allowing for your body to lower the weight in a controlled manner

(Do not drop into position)

On the way down keep your knees wide and tracking over the toes.

Do not stand out of the Squat until your hips have dropped lower than the knee joint.

(Throughout the entire movement you must keep your weight on your mid foot-heels.)

Ascent:

Once the hips have passed the knee joint, explode up with and return to a standing position:

Squeeze the bar with your hands.

Keep your chest up.

Push your hips through engaging the glutes more. Push the knees out.

The movement is finished when you are standing straight with knees and hips locked out.

Rack the bar and done.

Additional notes:

If you do not have weight lifting shoes make sure you have flat shoes (Chuck Taylors) or if your gym allows barefoot.

Try to avoid squatting in running shoes. They have too much cushion, your weight can shift which is not good in a squat.

There is a lot to the Squat and each variation will have its different tips to make the movement more efficient.

For those ego-driven gym goers who already squat, go for full range of motion every time.

Never substitute range of motion for weight. The look of a lot of plates on the bar does not outweigh the benefits of a full squat with less poundage.

Conclusion:

·         Position yourself correctly

·         Focus and take a deep breath

·         Control the descent on the way down but don’t overdo this eccentric portion too slow

·         Keep weight on the mid foot-heels

·         Explode out of the squat, keep chest big, push hips through and knees out

Thank you for reading,

Stephen Kinsella