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Squatting Made Simple

(author unknown)

 

Pinch the upper back together, as tightly as possible, and set the bar on the shelf crated by your traps and rear delts.

Grip the bar wherever comfortable, but, don not let your traps relax or loosen.  Turtle your head back, in the bar, but without looking up or down.

Arch, by puffing out your stomach and by pushing your ass backwards.  Arch hard enough for it to be uncomfortable - it should be noted that squatting is not a comfortable exercise.

First movement is to push your ass backwards, like your trying to get it to the wall behind you - do not lose your arch ( in your upper or lower back) when you do this, and don't let the knees break.

Keep pushing your ass as far backwards as you can, it is okay to lean forward for this to happen, in fact, it's impossible not to.  As long as your arch remains intact, your are fine.

You will get to the pint where your knees will begin to break naturally.  When this happens, push them out to your sides )flare them out) and squat down, through your legs, it that makes sense.  (Note:  squatting is a hip exercise, NOT a knee exercise.  Think of squatting between your legs, not over your knees.)

Remember, you aren't breathing during the movement, and you aren't losing your arch.

When you reach depth, to reverse the movement, flare your knees out to the sides even harder, and drive your upper back into the bar.  Think about squeezing your ass to get yourself up and out of the hole.  (Note:  proper squatting depth is VERY low, forget the thighs to parallel that you learned in the past.  Knees naturally will go over your toes...that's OK.)

Rinse, repeat.  When you can do this without thinking about it, it's time to start addressing weak points. It is impossible to correctly identify weak points until you start failing with perfect form.

If your form is shit, form is your weak point.  People like the make this overly complicated, which is usually why they don't squat a lot or well.

 

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