Spread The Word!
Now I know you don’t want to be “that guy” in the gym with the horrible looking form. I’ve seen so many bad habits when I go into a gym and they think they look good because they have 3 or 4 plates on each side of the bar. But what are you really doing?! Nothing! Whether you’re using dumbbells or a barbell, yes squatting can be such a simple exercise but so it’s also so easy to create bad habits. These quick fixes can help improve your squatting form:
Tip #1 – Leading with the Chest
- Chest up, head up
- Keep elbows facing down
- Keep weight on the heels
- Force abdominals out
Tip #2 – Not Going Deep Enough
- Full range of motion
- Work on hip mobility
- Activate the glutes
- Stretch the quads & psoas
- Work on ankle mobility
- Widen stance slightly, toes turned out, knees tracking over toes
- Just go lower!
Tip #3 – Upper Back Rounding / Shoulders & Elbows Hurting
- Work on thoracic mobility
- Develop upper back musculature
- Technique, technique, technique
- Improve scapular mobility and strength of serratus anterior
- Incorporate more rowing and external rotation movements
- Check mobility of opposite hip and ankle
Tip #4 – Squeeze the Bar
- Clench your fists as hard as you can
- Keeps everything tightened up
- Squeeze all the way until you re-rack
(original image by crossfit_redding)
{ 1 comment… read it below or add one }
Just thought I would add something to the depth aspect: flexibility is a major factor that affects the ability to squat deep. An athlete needs to work their to improve their flexibility as much as they work on their technique. Also, decrease the amount of weight that is lifted until the proper form as achieved. A 315lbs. squat doesn’t mean much if the bar only travels a total of 8 inches.