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Technique Tuesday - BACK SQUAT

Technique Tuesday - BACK SQUAT
The back squat is one of the best exercises anyone can do! When you squat you use those quads, glutes, hamstrings, core, lower back, and upper back! There is a lot going on when you perform this movement so make sure you are focused and always have a spotter with you when pushing weight! It is crucial to hit any squats with proper form, especially when loading the spine. If you continuously squat with improper form, it is just a matter of time until something goes wrong. It may or may not, but why take that risk. Doing a squat with proper form can help you get stronger and build those leg muscles and glutes. Squats help increase bone density and help improve hip mobility as well. Your body will release good hormones in response to the back squat! Squatting correctly can help prevent ACL injuries as well. There are many benefits to the back squat. When it comes to power or adding inches to your vertical jump, add back squats to your program!
Cue Reminders:
  1. Set your feet at hip-width apart (remember everyone is different)
  2. Toes slightly out (Squat barefoot or with Olympic lifters)
  3. Hip hinge back
  4. Sit down as deep as your hips allow you (parallel and past is when your glutes fire most!)
  5. Push the floor away (always keep the ball of your foot, under your pinky toe, and your heel on the ground)
  6. Drive the knees out
  7. Squeeze those cheeks at the top
*Always keep your hips, knees, and ankles aligned when squatting (I should be able to draw a straight line down them at all times)
 
DONT'S (Common Errors)
1. Knee Valgus (Knees cave in when pushing up)
 
Drive those knees out to keep alignment and so those glutes stay firing!
*Always keep your hips, knees, and ankles aligned when squatting (I should be able to draw a straight line down them at all times)
 
2. Hip shift
 
Keep that core engaged! Drive those knees out to keep alignment and so those glutes stay firing!
*Always keep your hips, knees, and ankles aligned when squatting (I should be able to draw a straight line down them at all times)
 
3. Lack of depth
 
Everyone is built different, unique, and awesome! So you may not be able to sit down as far as someone else in their squat. Everyone should squat deep enough where the top of those quads are parallel to the ground. Those hips should get to or past those knees so the glutes fire optimally! Plus it takes the stress off the knees!
 
4. Knee benders
 
Hip hinge! It is crucial to push those hips back and then sit! Keep that spine neutral always!
 
5. EGO Squats (TOO MUCH WEIGHT)
 
A lot of people say they squat 500 plus and only do less than half the movement. These same individuals tend to have "messed up" knees and a "bad" back... 
Bad form and too much weight WILL lead to injury.
Stop with the ego and take care of your body. It is the only one you got. Always keep form as you progress!
 
Try these Progressions
 
1. Bodyweight Squat/Goblet Squat
Start with bodyweight squats. When you can do 10 reps with great form then progress to the goblet squat! Progress up in weight through the goblet squat. When you build up that lower body strength and improve those squat patterns move to just the bar! Then add weight! KEEP YOUR FORM!
 
Try this as an assessment!
 
1. Overhead Squat
 
Complete or have someone perform 10 reps with a PVC pipe or with their hands overhead. Keep the pipe over your head with those arms locked out. Then do 10 squats!
The overhead squat is an awesome tool to assess dynamic flexibility, core strength, balance, and neuromuscular control (movement pattern errors). It will point out weaknesses in the body right away! Try it, see what errors your may have, and then attack those errors with the correct exercises and variables! Make sure you get a view from the front and side!
Heres what to look for when you are filming an overhead squat on yourself or someone else!
1. Excessive lean forward
If you are leaning forward is influenced by tight ankles and calves. It is also from tight hip flexors and weak erector spinae muscles.
 
2. Low back arch 
If your back arches this is influenced by a weak core and a very tight lower back!
 
3. Arms fall forward
If you arms fall forward it is influenced by tight chest and lat muscles. It is also from having weak mid/lower traps, rhomboids, and rotators!
 
4. Feet turn out
If your feet turn out this is influenced by tight and weak calves and poor ankle mobility!
 
5. Knees cave in (knee valgus)
 If your knees cave in as you push up it is influenced by weak glutes. Get your glutes strong, strong, strong! If an athletes knees cave in during this assessment they could be close to an ACL or knee injury. Correct immediately and often! Add injury prevention to all programs!
Mini bands are a great tool to strengthen those glutes and fix knee valgus!
 
Do it right and you will stay healthy, get strong, and stay HEALTHY! Take care of your hips and back! Everyone is different, so do what makes you most efficient! Always seek new material, and always work on your squat form! Never get satisfied!
 Water, food, sleep, and always remember Jesus loves you!
 
Check out future posts in "Training Programs" for proper loading variables! (Sets, reps, percentages)!

 

 

 

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