To the basement! (Squats)

Squats
Ok, I had time today and I got requests for a squat blog. First off I love squatting. I have been blessed with decent enough genetics to have a pretty decent squat in a short amount of time. I'll once again gear this more toward the commercial gym, beginner to intermediate trainer.

Its all about the set up
I can watch a lifter set up for a squat and before they even start the lift I can pretty much tell if they are going to hit it or miss it. Its that important. Start from the head down.

• Get under the bar with your hands as close as possible, where you are still remotely comfortable
• Pinch your shoulder blades together (this will form a shelf so to say with your rear shoulder and traps for the bar to rest on)
• Tighten the back up as tight as possible and then push your head back (not up)
• Get your stance and unrack the bar keeping everything tight
• take small steps back 1-2 while staying tight
• take a deep breath into your stomach pushing your abs against your weight belt and hold it

You are now set up to squat

the great Ed Coan squatting


The Lift
As you can see by the image above your first movement of this lift is to push the hips back. Why? because it transfers the bar weight to your heels, ass, and hamstrings. Not your knees. Knee problems from squatting almost always are result of improper technique and not sitting back into the squat. If you have a hard time sitting back, take a box and put it a few inches behind you. Use a lighter weight while doing this and then just sit back on the box. Do this until you get the feel for it then only touch the box with your ass. Finally progress to no box.

Also notice in the image Ed driving his knees outward as he is squatting. This puts your knee in align with the foot. Also takes pressure of the knee and quad.

Finally drive your head back, not up, drive through your heels, and stand up. Don't baby this movement its about speed and force.

Some commentary about the squat
I think everyone should squat. Its the most functional lift you can do. When you sit on the couch, toilet, chair or anything else you are squatting. Its also the main source of power in athletics. It also triggers hormones for growth and takes a shit ton of calories to perform this movement with a heavy weight. So why would anyone not do this??? Common reasons are usually back or knee problems. This comes from improper technique and trying to do too much weight. Too much weight with a beginner usually results in the lifter cutting the lift way above parallel which puts pressure on the knees to stop the downward motion of the lift. Thats why you squat to parallel. Put the pressure in you ass and hamstrings. They are much stronger than the knee/quad.

Here is a vid of me squatting from beginning to end. Notice the set up and the lift. Proper squatting should look close to this.

Happy squatting!