Tip Two Tricks for Perfect Squats

Tip Two Tricks for Perfect Squats

Tip Two Tricks for Perfect Squats Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Two Tricks for Perfect Squats Here' s how to quickly fix your ugly squat and perfect your form by Travis Hansen July 11, 2017August 18, 2019 Tags Squat, Tips, Training Coaches use a lot of verbal cues to help people fix their squat form. A "cue" is something like "chest up!" or "spread the floor!" etc. Cues and demonstrations usually do the trick, but there are other options that work better for some people: tactile (touch) cues and something called "movement blocking." These work especially well for new lifters who lack adequate spatial awareness and coordination levels to do a movement correctly. And blocking techniques can hone in on hard-to-reach parts of the anatomy. Here are a couple of examples of movement blocking for perfecting your squat technique. The Wall Squat Bring your feet a few inches from the wall with your toes pointing straight. Place yours arms in at your sides and keep your eyes forward. Squat with a slow tempo and watch your hips hinge and entire spine naturally align into proper position as you do so. The wall squat works beautifully. It almost instantaneously corrects nearly every joint position from head to toe. The only way you can do it wrong is by looking up and hyper-extending at the cervical spine, falling backwards, or crashing face first into the wall. (Try to avoid that.) The neck issue is a quick fix. Just keep your neck neutral and eyes directly forward. Correcting the falling issue requires both a proper hip hinge function and strength production from the weak dorsiflexors at the foot. The Knee Block Squat Popularized by Mark Rippetoe, this one works in a manner that's very similar to the wall squat. Just keep your toes right in front of PVC pipes, half foam rollers, or anything like that. Don't let your knees touch the object as you squat. One Thing to Consider These drills won't guarantee direct carryover to training settings involving moderate to high intensity workloads. Strength is specific to direction, load, exercise variation etc., so train as such. Simply view these drills as foundational movement techniques to help make learning the squat easier with strictly internal resistance. Afterwards, add introductory squat exercises such as the front squat, low-load back squat, and goblet squat variations to add in external resistance appropriately. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Do This Not That Honest, hardcore advice about diet and training that just might hurt your feelings. Check it out. Bodybuilding, Diet Strategy, Training Dan John & Chris Shugart September 3 Training The 600-Pound Deadlift Textbook Ready to pull 600 off the floor? Here’s how one lifter did it and what he learned along the way. Deadlift, Powerlifting & Strength, Training Todd Bumgardner & Mike Ranfone January 17 Training Tip The 3 Worst Bodyweight Exercises You might be tempted to do these, but they're not worth the effort. Training Scott Hansen June 7 Training The Jogging Delusion Long distance running beats sitting on your butt, but it's absolutely inferior to weight training and HIIT on every front. Fat Loss Training, Metabolic Conditioning, Metcon, Training Charles Staley March 24
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