The BACK SQUAT
The squat is the foundation of so many x-training techniques and we do them almost daily at 8 Limbs in one form or another. It’s a seemingly simple exercise but surprisingly most of us are still doing it wrong as there are so many elements we need to nail in order to get the most out of our squat and to ensure safe lifting technique. The below covers common mistakes, how to correct them and then up your squat game.
THE SQUAT: BASIC MISTAKES
But when we start throwing some serious weight on the bar, the form deficiencies stick out like a sore thumb, and it’s clear that the base knowledge of the lift is still incomplete
There are some fine points and positioning that a lot of people are missing out on, and it can lead to bad form, missed lifts, or even injury.
HOW TO ACHIEVE BETTER POSITIONING AND MOVEMENT
But what happens when the chest is torqued too high and we lose stability in our mid line (abs)? Our hips and pelvis can’t stay in line correctly with the angle we’ve put our body in, leaving our lower backs horrifically over extended, which then causes the gruesome ‘Butt Wink’ at the bottom of the squat. Whenever I see someone squat to full depth and see their pelvis tilt and their ‘Butt Wink’ it usually tells me a few things.
- They’re not warmed up enough and they need to stretch a little more
- They’re losing tightness in their glutes and hamstrings in the bottom of the squat
- The lower back is over extended and the core is no longer engaged
With the pelvis tilting in the bottom of the squat it’s accounting for a lot of lost power and could make or break the lift. Lucky for you guys – this can be fixed!
Most technique issues can be solved with some mobility work to help the muscles achieve the right amount of range of motion
BRACING SEQUENCE FOR BETTER SQUAT TECHNIQUE
This sequence will help you properly engage your mid line and keep the tightness throughout so you can stay tight during the lift and not fold like a lawn chair in the bottom of your squat – or any lift for that matter. A lot of the times lifts are missed not only because the athlete didn’t have the strength to complete it, but they lost the stability in their core to stay tight which then cuts off power to the extremities whilst trying to complete the lift. Core to extremity ring a bell? So here’s our BRACING SEQUENCE to help with that stabilization:
- Squeeze your glutes together. This is going to set your pelvis in the correct position we need it to support the weight.
- Pull the rib cage down by flexing your core while still squeezing the glutes. This ensures our backs are not over extended and mid line is engaged.
- Take a big breath in from that tightness you’ve created by flexing the core and pulling the rib cage down.
WHILE YOU’RE EXECUTING THE LIFT:
- Keep the mid line as tight as possible and don’t let go
- Squeeze the glutes on the way down to ensure they are activated and you’re using them to carry the weight. (Assuming that you’re squatting).