12/12/2024
Fundamentals of the squat.
1. Create a Solid Foundation with great foot attachment to the ground. Make an arch in the foot by grabbing ground with the toes. Load the heels and connect to the floor by making a corkscrew type action.
2. Knee position drive the knees outward so they track above or outside the heels. This activates the muscles that abduct the hip and allow the hips to function properly. If done /jkbincorrectly, this can lead to hip impingement with limitations in ROM and possible injury.
3. Draw a large breath into the belly and brace against the breath to stabilize the spine. e.g. Squeezing a 2 liter bottle with your core.
4. Pull your shoulder blades together to create a great postural position upon which the bar will sit in a back squat.
5. Pack the neck by Tucking the chin back so the chin stacks directly above the collar bones. Creating a double chin. Do NOT rotate the chin up and look toward the ceiling. We want Spinal alignment.
6. Begin the squat by reaching the hips back. When the hips go back, the shoulders must go forward. Once the shoulders cover the knees, begin to sink the hips.
7. Most of the squats we teach descend until the front of the thigh is parallel to the floor. With the Olympic squat being the deepest variation. This variation goes hamstrings to the heels.
8. Once depth has been achieved, drive up through the top of the head leading with the shoulders and head.
9. Release the breath of air that was used to help with bracing and spinal stability. After a couple more breaths, draw in another large breath for bracing and execute another rep.
