The squat is an invaluable addition to your workout regiment and an exercise no one should do without. Working the gluteus, quads, hamstrings and lower back, this killer compound movement is essential for kissing those chicken legs goodbye!
Today we will be focusing on some simple tips for the rear loaded squat, a.k.a the back squat.
To begin with, place your feet shoulder width apart. Resting the bar on your shoulder and keeping your toes at a comfortable outward position. Take as little as two steps backward. Breath in, with your chest up, and pressing your hips back begin lowering your body as if you going to sit in the small chair. Stop the movement when the hip joint is slightly lower than your knees. While putting most of the pressure through the heels, lead with the chest up while pushing the hip forward. Squeezing your gluteus muscles as hard as you can to help you raise yourself and breath out at the last 20% before locking the hip and knee joints.
Congratulations you just performed an amazing back squat!
Now, here is what you need to AVOID while doing back squat.
1) Toes, make sure you put 90% of the pressure on your heels not your toes.
2) Heels, Keep your heels on the ground AT ALL TIME. Do not let your heels raise.
3) Round back. Keep your spine in alignment by keeping your chest up and hips back. Do not let your chest drop.
4) Shoulders, keep the bar at your upper-trap, shoulder level. Do not place the bar at the base of your neck.
5) Knees, if your knees collapsing inward while you’re going upward, it’s a good indication that your abductors are weak. So do not let the knee going inward.
6) Breath. Inhale when you’re going down and exhale at the last 20% as you going up. Do not breath rapidly (unorganized) throughout the movement, as it caused lack of tightness.
All the best!
“It’s not how heavy you lift it, it’s how well you lift it”
We were all born to squat, some of us may have lost this movement, but you can get it back! Perfect execution of a squat is arguably the best movement pattern then any human being can do. How’s your squat? If you need help or would like some more tips on the squat, then register your details below for a free two week trial at your closest RBT.