Squat Primer

Last week, we talked about the importance of fundamentals. That it’s the way to get good, at anything. I figured it would be appropriate to do a squat breakdown. Now, before you close your browser tab, you could probably use a refresher too. 

Alright, let’s get into it.

Start with your feet slightly wider than shoulder width with toes straight ahead.

Get Organized! 

Screw your feet “into” the ground by turning you heels towards one another. You can also imagine spinning your knee caps away from each other. When you do this, we’re trying to rotate the hips into the best position for range of motion and for force production. Don’t let your toes move you.

Foot Pressure

After you get your hips organized, you might feel the weight on the outside of your feet. That means you’ve gone too far. Try to maintain a balanced foot - weight right in the middle of your heel and ball of your foot. At the gym, we say find your “mid foot.”

Back THEN down

When learning to squat, it’s helpful to imagine the lowering portion as two pieces. Start by pushing your butt to a wall behind you. Once you start moving, let your sternum fall towards the floor. Once that happens, if start bending your knees you’re heading down the the right trajectory.

On the Bottom

Maintain that foot pressure! No knees caving in, instead push them away from each other, like they’re magnets. Leaning forward is not bad, whatever is comfortable. To get up, start pushing that middle of the floor into the floor like you’re trying to break through it.

Back on the Top

Maintain that knees out pressure as you come up. Once you get to the top, be sure you squeeze your butt to finish the movement, get full range of motion and set the next rep up for success. 

Breathing

For squats we want to breath in going down, exhale as we’re coming up. We’ve talked before about a slight breath hold for added pressure and stability, but this is a basics primer. For the purpose of bodyweight squats, we want to inhale down, sharp exhale coming up. That’ll keep you in a good, smooth rhythm.

I hope one out of the many cues I just gave makes something click for you. We can always improve our fundamentals. 

Justin Miner

@justinminergain

Ancient picture of the gym for your enjoyment.