To get to this position takes practice, back strength and the posterior strength (otherwise know as the ability to not fall on your butt!).
Keep the two points above as your two main rules when attempting this move at all
times.
As with all exercises exhale on the effort...for the squat it is the way up!
Before you start make sure you have a soft landing behind you e.g. a sofa, lawn, husband!
How to squat...
- Start from standing, feet slightly wider than hip width apart and feet parallel.
- Pull Shoulder blades back and down: Imagine you are trying to snap a pencil in each armpit or squeeze an orange between your blades
- Engage core: More on this later so to
save time just imagine you are creating a cube of pressured air in your torso..
- 'screw' your feet into the floor: Imagine your feet are on two paper plates which you are going to try and twist out....but not move in any way (left foot clockwise/ right foot anti-clockwise). This will engage your glutes (butt!)
- Hands out in front: for balance, you can add load
later.
- NOW WE MOVE!
- 'Break' at the hips first: If you go for the knees to bend first you will sink down and lose form. Bend at your hips first and then knees as you drop down. This puts your weight straight on the heels.
- Now drop down keeping your centre of gravity over the heels.
- The depth you go to depends on your strength. It really doesn't matter how low you go as long as you keep your shins and back parallel. As soon as you lose this parallel position and form, you are going too low for your current strength/ mobility.
- Return to the top position slowly keeping your chest high, weight above heels. Imagine you are pushing your heels through the floor. ANY shift to your toes
then you are doing it wrong.
- Repeat for required reps (10 is a good starting point).
Couple of learning tricks:
- If your gym allows or at home try this barefoot..much better feedback from the feet.
- If you are struggling with depth it could be your ankle mobility. Try putting your heels on a something to
raise them up and try..you will be surprised!
- Have a go at trying from the bottom up. Look back at the pics and imagine I have a bench under my bum...start here and stand. This is how babies learn so your body will remember!
Lots to take in and this can take a long time to learn, however getting this move correct is probably one of the best things you can do for your body. Did you know that in any
country where people sit on the floor, squat to go to the loo or spend a long time in the squat position the average age people lose their mobility is upwards of 15 years after we do in this country!
*****Please be careful, this does not replace one to one coaching if you need it, and you shouldn't try this if you have any joint or back issues of any
kind. If in doubt ask your GP****
Also, you must stretch and mobilise the joints first (if you want a mobility program drop me an email and I will send a link for one...
Sunday's email will be about the hinge movement.
Feedback Update: A couple of you have fed back that you want some 'quick tips' in between the bigger emails like this. Happy to oblige as it's a great idea! Tomorrow a quick one about feet, then I will cover the Hinge movement, then a quicker email and so on...
Stay Strong,
J
