How to Squat (Set-Up, Form, Cues, and Tips for Powerlifting)
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ABOUT THE SQUAT
The squat is a compound (multi-joint) movement that focuses on the legs. They can be incorporated into training for a variety of different goals, but this video focuses on squat technique and set-up for powerlifting.
-Grip: choose between wide or narrow. Find where you are strongest and most stable. Be sure your lats are tight in whichever you choose.
-Bar placement: choose between high bar or low bar. If you're just starting out, start with high bar to get familiar with the standard squat. Otherwise, try out low bar to see where you feel most stable and strongest.
-Walk out: Minimize this to 2.5 - 3 steps. Avoid wiggling around and bouncing from side to side.
-Squat stance: Start around shoulder-width and adjust from there. Usually you'll go with a wide-stance for low bar and narrow stance for high bar.
HOW TO SQUAT
The Eccentric Movement:
-Take a deep breath and brace before each rep. Use the cue "blowing out the candles"
-Break at the hips and knees at the same time until you get to depth
-Depth is where the hip crease is below the top of the knee
-To make sure you're hitting depth, set up a camera at hip level from the side angle (we don't want quarter squats)
-You don't want to do any ATG squats either; just make sure to hit depth, just below parallel
-You can also do a form check video from the front to make sure your knees aren't caving in (knock knees)
The Isometric Movement
-Don't hangout at the bottom too long
-Once you get here, come right back up and be powerful
The Concentric Movement
-Cue to drive your feet through the ground and drive your shoulders up into the bar
-remember to have control; the bar should not bounce off your shoulders at the top
-You also want to make sure the bar path is straight (which means there will be no leaning forward/backward during the movement)
-Shoes: choose between flat shoes (converse/vans) or squat shoes with lifted heels (for those lacking ankle mobility). Don't wear running shoes!
-Knee sleeves: I recommend SBD. These provide support /warmth to your joints and help to lift a bit heavier during squats
-Lifting belt: I recommend Inzer. These are like a physical cue to help with bracing, similar to when a personal trainer is helping to remind you which muscles to use when going through an exercise. I don't recommend using this too often, only around 75-85% and higher for newer lifters.
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