Heres little clip from my last set of squats during last nights workout. During these sets I focused on speed from the bottom, and utilizing hip drive while using a box as judgement for depth to make sure I eliminate butt wink. I thought it would be nice to share some tips that have helped me tremendously with squatting. Keep in mind I use these mental cues EVERY WORKOUT! No one is perfect especially myself. I am still trying to improve my lifts each and every day and I thought it would be nice to pass along some tips I have learned that have improved my squatting. 1. Minimize walk out time and time under the bar. -try to make your set up as efficient as possible. One large step back followed by 1-2 steps for foot spacing. This is something I am always working on and Im getting a little better every time I squat. 2. Creating lat tension by wrapping the bar and tucking the elbows. -Think about breaking the bar across your back. Wrap the bar while tucking your elbows as close to your sides a possible. This will create a much stronger squat and prevent your chest from caving in once you leave the hole. 3. Creating extra lower body tension through the hips/glutes by externally rotating your femurs and driving the knees out. -Before you squat think about twisting your feet into the ground. As you lower yourself force the knees out as you are screwing your feet into the ground. Same goes on the way up. As you shoot out of the hole focus on driving the hips forward while forcing the knees out. This will improve glute activation while also preventing the knees from caving while you come out of the hole. 4. Pull yourself into position using the hamstrings. -While you descend in the squat I want you to imagine pulling yourself into the bottom squat position using your hamstrings. This will help minimize butt wink while making proper use of your hamstrings to allow for a strong hip drive out of the bottom. 5. BREATH -while you squat breathing is everything. Once you are ready to squat take in a big belly of air using your diaphragm. This is referred to as the valsalva maneuver. Take in your big breath of air through the belly, NOT THE CHEST, and hold it. Begin to blow it out as soon as you shoot out of the bottom position of the squat. This will help you get past sticking points. I hope these tips helped and if you have any questions or comments please comment below. As always if this helped please like and share the post as well as my page. Have a great day everyone!
Posted on: Thu, 18 Dec 2014 19:49:50 +0000
Trending Topics
Recently Viewed Topics
© 2015