Training Tips - Squats

This page is dedicated to grown men who want to squat a small house.

Tip #48

When performing a back squat, don't just let the barbell rest on your shoulders. Instead, actively pull the bar into your upper back.

This not only helps you dictate the path of the bar (because it stops it from rolling off your back), it also helps you engage your lats and stabilize your core.



Training Tip #46 

When setting up for the squat, make a "big fat belly" by filling your stomach with air and expanding your rib cage.


This technique will both stabilize your spine and give you a much better base of support as you perform the movement.


Training Tip #36

When performing a barbell back squat, make sure your wrists are facing directly forward and your elbows are under your shoulders.


If your wrists are angled down towards the floor and your elbows flare backwards, your upper body will lean too far forward. The end result is usually a disengagement of your upper back and a rounding of your lower back.



Training Tip #27 - Squat

Before you even think about taking the weight off the rack for a back squat, be sure to drive your neck (aka - "Pack Your Neck") into the barbell.

When you "pack your neck", you automatically engage your upper back and chest, which in turn, creates a very nice shelf for supporting the weight during your movement.




Training Tip #16 - Squat

When performing a front squat, try to push your elbows up as you descend down.

By pushing the elbows up, your chest and upper middle back brace tight enough to create the perfect "shelf" to support the weight throughout your movement.

An added bonus is that it enables you to easily lead up with your chest as you come out of the hole. (see Training Tip #10)




Training Tip #10 - Squat 

As you come out of the hole on your squat, think about leading up with your chest first.

Not only will this stop you from falling forward, it will force you to push your feet through the ground on the way up. (This tip links perfectly with Training Tip #8)







Training Tip #8 - Squat

Try to spread the floor with your feet as you come out of the base of your squat.
This will ensure that you activate your glutes and push off the ground properly.






"For every action, there is an equal and opposite reaction"
- Newton's 3rd Law of Motion



Training Tip #5 - Squats

When performing a squat, never look down. (This even includes when you are walking out of the rack or setting up your stance.) As soon as you look down, you lose the position in your upper body required to properly brace yourself under the load of the bar.



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