The Official Squat Form Checklist Are You Squatting Wrong

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Learn the correct squat form with this clear step by step checklist. • The squat is typically one of the first barbell exercises young athletes are taught today. By perfecting the squat form an athlete has the potential to lift bigger weights with less risk for injury. Any flaws in their technique will limit their maximum potential. • Join us as we break down the squat form into its fundamental components. We'll cover proper foot placement, hip and knee alignment, back posture, and depth of the squat. With detailed instructions and visual cues, we'll help you understand how to engage the correct muscles and maintain balance throughout the movement. • Additionally, we'll address common squat mistakes and provide tips to avoid them, ensuring injury prevention and maximizing the benefits of the exercise. Whether you're a beginner or experienced lifter, this video is a valuable resource to refine your squat form and technique. • Subscribe now to our channel to stay updated with our latest videos, where we share expert guidance and training tips to help you reach your fitness goals. Let's elevate your squat form and unlock the full potential of your lower body strength! • Get my book on fixing injury here: • https://www.amazon.com/Rebuilding-Mil... • Get my book 'The Squat Bible' here: • https://www.amazon.com/Squat-Bible-Ul... • Get my 13-Week Squat Program? https://marketplace.trainheroic.com/w... • Get olympic weightlifting programming (part 1): • https://marketplace.trainheroic.com/w... • Get olympic weightlifting programming (part 2): https://marketplace.trainheroic.com/w... • ___________________________________ • The first part of successful barbell squats at the rack. The bar should be set around chest height. Setting the bar too high or too low can force a lifter to put themselves in a dangerous position in order to un-rack and re-rack the weighted barbell. • The next step is to get the bar into the correct position on your back. Pull yourself under the bar and trap it tight against your tops of your shoulders and back of your neck. By pulling your shoulder blades together a ‘shelf’ will appear through the contraction of the upper back muscles. The bar should be positioned on top of this shelf. • Position yourself under the bar with your feet evenly spaced around shoulder width. Take a big breath while bracing your core. Extend your hips and knees at the same time (with even pressure between both legs) and stand up with the bar. • Often athletes try to un-rack the bar with their feet staggered. With lighter weight on the barbell it is easy to get away with this move. However, as soon as the weight increases to high levels, un-racking the barbell in this manner can be dangerous. • After un-racking the bar properly, take three slow steps backwards and establish your squat stance. Next, the ‘tripod’ foot needs to be engaged. All three points of the foot need to be in equal contact with the ground. If done properly, the foot will move into a full arched position. This allows the foot to remain stable and support the rest of our body just like the base layer for a ‘house of cards.’ • The next step is to create external rotation torque at the hips. By squeezing your glutes, torque is generated at the hip joint and the knees are brought into correct alignment with the toes. Next, take another big breath ‘into your stomach’ and brace your core like Mike Tyson is going to punch you. • The last step is to engage the posterior chain (glutes hamstrings). This happens with a proper hip hinge. Push your hips backwards slightly and bring your chest forward. Once the hips are engaged, start your squat. Don’t think about going to a certain depth. Just squat. If you are performing a quality squat, your body will remain in balance (you'll notice the bar will track over the mid foot when viewed from the side). • Buy my book: https://www.amazon.com/Squat-Bible-Ul... • Subscribe to this channel here: https://tinyurl.com/y2eq7kpr • Recommended products: https://squatuniversity.com/recommend... • ___________________________________________________________ • Music credits • Opening track by JookTheFirst: Soundcloud: / jookthefirst • Background Track Name: Better Days Music By: LAKEY INSPIRED @ / lakeyinspired Original upload HERE - https://www.youtube.com/watch?v=RXLzv... Official LAKEY INSPIRED YouTube Channel HERE - https://www.youtube.com/channel/UCOmy... License for commercial use: Creative Commons Attribution 3.0 Unported Share Alike (CC BY-SA 3.0) License. Full License HERE - https://creativecommons.org/licenses/... Music promoted by NCM https://goo.gl/fh3rEJ

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