Squat Like a Champ NOT a Chump

Here are some tips for the beginning position of a back squat:

• Spread the floor apart with your feet. This will activate the hamstrings and gluteals requiring the production of torque.

• Squeeze the bar. Squeezing the bar helps to recruit the upper body into the lift. Having a strong upper back and activated triceps supports the weight and helps protect the spine. Squeezing the bar allows for more muscle activation.

• Sit back and down. Begin the squat by lowering the body as if sitting down on a chair or a bench.

• Sitting at least parallel is a recommended goal.

• Keep a neutral spinal alignment. Neutral spinal alignment is the natural alignment of the spine from the coccyx to the base of the skull. A common mistake is the tendency to not maintain a “flat back.”

Spinal flexion can be a sign of loading too much weight or because a weak core prevents spinal stabilization. A flat or slightly arched lower back can help produce more power than if the spine is overly flexed.

Also, looking forward instead of up with the head will help neutralize the cervical spine.

• Push the hips through. When at the bottom of the squat, standing up properly is the next objective. This means they move the hips back to front instead of up and down. The gluteals must fire and allow the hips to “pop” up and forward. Trying to push the hips underneath the bar is the goal.

• Push through the heels.

• Hips and shoulders rise at the same time.

Other great variations to the back squat are the front squat, the Goblet Squat, and the Double Kettlebell Front Squat.

Hope that helps,

Todd

www.ToddCambio.com