Anyone got a Legs/Glutes day coming up soon?…. It breaks me when I see people squatting with bad technique. I envisage injuries all round! Here’s a few pointers on how to squat properly:
1. Set up with the bar in the centre of your back with it resting on your upper traps.
2. Your hands should be placed widely on the bar, pull your hands towards the centre as far as you can, while doing this squeeze your back.
3. With a very tight grip, lock your hands on the bar.
4. Rotate your elbows down (facing the ground) and straighten your wrists.
5. Take a deep breath and hold it.
6. Un-rack the bar and step backwards. Get into your stance with as little steps as possible.
7. Stand with your feet shoulder width apart with your toes pointing slightly outwards at a comfortable angle (10-45 degree angle).
8. Let some air out and reset air pulling chest upward and ensuring elbows are facing down. Your head should remain forward and slightly up.
9. Shift your hips backwards with the weight on the middle of your feet (not your toes).
10. When the hips move backwards, drop down into the hole while maintaining an upright torso position tracking the knees over your toes.
11. Descend until you reach the bottom position as far as you can go.
12. Drive forward out of the hole while still holding your air, locking your hips forward at the peak with a powerful glute contraction.
Repeat steps 4-12 to the sets and reps in your weight training program.
Get squatting!! 🙂
Have a great weekend all
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