 We want to be successfully pop out a squat and at the same time be safe about it, remember safety first. Check out some of my favorite tips that I use on my clients and for myself.
Check your form. Take a picture or video of you performing a squat and really analyze yourself. This is something I will do with myself and my clients. It is a great way to see any potential issues that may need to be addressed or even to say, “great form” “good job”!! Another step I recommend is running through a checklist in your right before you initiate and during your squat, okay actually with any exercise movement you do. Are my feet in the right position for my body? Is the bar or dumbbell positioned correctly for the type of squat I am performing? Do I have my core engaged before, during and after the movement? Is there any shifting going on in the feet or rolling of the hips during the movement? Take your time. This is not a race. If you are performing your squat in 2 to 3 seconds you are going to fast and risking compromising your form which can lead to injury. Does that mean you need to go so slow that a turtle is about to pass you? No! You do want some time under tension so your muscles can get the proper effect from the exercise. I like to do a 3 to 4 count down with a 2 count up, or an even pace up and down, dang there are times I will hang out at the bottom for 5 seconds but that is for another post. Spread the crack. That doesn’t sound right, does it? LOL! Imagine a crack in the floor that runs parallel between your feet. When you come up from the bottom position of the squat push down and out on the ground like you are trying to spread the crack open. This will help drive those knees out so they don’t cave in and I have found that it will help some of my clients not roll their hips as they come up and really initiate their glutes. These were just a couple of cues/tips that I use with my clients and myself, there are so many more that you should know and I will go over them with you if you would like just send me a message and let’s talk. |