If youre squatting with regularity & particularly if youre planning on moving some heavy weight when doing so, its important to adopt safe & efficient practices to allow for adequate preparation & execution of the movement. 1. Squat the bar out of the rack. Don’t use a split stance or even think about attempting to overhead press the bar onto your back. Load your spine in a safe & efficient manner. 2. Once you have the bar on your back, use a three step sequence to prepare for squatting. Take two steps back, one with either foot & then use the third to even up your stance. Make any adjustments from there - try to minimize wasted motion. Allow the bar to settle. 3. Inhale as deeply as possible & brace your core. Hold your breath to assist with generating as much force throughout the movement as possible. You wouldnt exhale if you were throwing a punch with intent, so dont exhale as you attempt the most difficult part of a squat. 4. Exhale as you complete the repetition & allow the bar to settle. 5. Repeat step 3 for the desired amount of repetitions in your set. 6. Return the bar to the rack. 3 x 4 x 180kg (396lb), in case you were wondering. One more session before re-testing 1RM. That spot though
Posted on: Sun, 25 Jan 2015 09:47:16 +0000
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