Squatting – BTB 1.1
In this video, we take a back to basics approach to squatting. Squatting is a great movement that utilizes your posterior chain, quads, and core.
We start off by looking at common mistakes when performing a squat, such as creeping up onto your toes to compensate for your lack of ankle mobility, then progress with a strategic approach on proper set up for a squat. We follow this segment by providing a planned approach on working your way up to squatting with a barbell across your back.
Squatting – The Set Up
There are 4 common areas that need to be addressed when properly performing a squat.
- Foot Placement
- Knee Position
- Hip Reach
- Torso Position
First, when performing a regular squat your feet should be about shoulder-width apart with your toes turned out. By turning your toes out (about 15-30°) you are able to make use of your improved ankle mobility as well as use your toes as guides for the direction your knees go.
Secondly, when squatting your knees will be pushed out in the direction of your toes (about 15-30°); this will allow your hips to open up allowing your to find depth in your squat with relative ease.
Next, squatting is led by and finished with your hips. You should start a squat by reaching your hips back like you’re about to sit in a chair. This will allow you to sit back with the weight evenly distributed across your feet and prevent you from coming too far forward (dropping your chest down -OR- coming up on your toes). When you come up from a squat you want to make sure that you squeeze your glutes and bring your hips back to your starting position.
Finally, throughout your squat your torso will lean forward to even out your center of gravity; at the bottom of your squat your torso should be about parallel to your shins, whereas at that starting position you will stand up tall with your core engaged with your weight distributed evenly across your feet.
Working Up to a Barbell Back Squat
If you are new or uncomfortable with squatting it’s important to get comfortable with the movement. By utilizing modifications you are setting yourself up not only to master the squat, but also avoid any unnecessary complications that arise from performing it incorrectly. These 5 Squat Variations will provide you with confidence to perform loaded back squat and also challenge your body awareness.
- Bodyweight Box Squat
- Bodyweight Squat
- Kettlebell Squat
- Barbell Box Squat
- Barbell Back Squat
If you have any questions please feel free to comment below or reach out via email.
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