#Motivation. The #BackSquat is one of the most incorrectly performed exercises. This can be for many reasons, including a lack of mobility and lack of knowledge on the exercise. Because of the countless benefits Back Squats can offer you, it makes sense to have them in your programming. But how do you ensure youre performing the exercise correctly and efficiently? Instead of giving my clients a million things to think about when Back Squatting (ie. foot position, hand position, where your elbows should be pointing, etc.; generally, these CAN be left to preference), I advise they focus on these 3 points: 1. CORE TIGHT - from the moment the bar is loaded on your traps and youve stepped away from the rack, your core should be tight (meaning your abs are flexed; envision your rib cage sitting directly over your hips). 2. BREAK AT THE KNEES - to begin your descent, bend at the knees first prior to bringing your hips back. This is to load the #quads before loading your low back, and ensures your torso stays upright (if youre finding it difficult to keep your torso upright, an emphasis on mobility is needed). 3. DRIVE FROM THE HEELS/DONT LET KNEES CAVE IN - when ascending, drive the weight up from your heels and make sure your knees do not cave in towards each other. This ensures youre using your quads and #glutes to bring the weight up (which is what you want). Opening up your hips, placing a small weight under your heels, and your breathing, are a few more points to focus on. Email me at the address found in my bio for more help. There are also progression exercises you should be doing prior to back squatting, such as the (Carl) #PetersonStepUp and the #SplitLunge (both designed to strengthen the VMO, a muscle that when strengthened, helps maintain knee integrity). If youve never squatted before, I recommend you check these two exercises out. Once youre ready, remember these 3 tips to make your squat great! And let me know how you do #beFMFit #bodybuilding #crossfit #olympiclifting #personaltrainer #toronto #fitspo #fitness
Posted on: Wed, 13 Aug 2014 23:49:01 +0000