Tuesday, November 1, 2016

Squat like a baby!






it's squat day at the gym and your going for a new 1 Rep Max (RM). You warm up, everything feels on point today, you load to you new PR attempt weight. As you unrack it, hit the bottom of the squat the unthinkable happens. Your butt shoots up, chest falls down and now you are grinding to get out of the hole. I like to call this the good morning squat. I think you all get that picture in your mind, a human accordion.



Ok so what happened? Off hand there are two things that could have caused this issue. Number one, your glutes and hamstrings couldn't support the load of the bar and your back took over the load which decreases your core contraction and that hip hinge forward.
On a second guess, your elbows flared up and backwards. So why did you fold in half then? If you flare your elbows like this in the back squat, you cause the bar to move forward and away from your center of mass. If you get stuck in the bottom of the squat which is known as the "hole" it's almost impossible to recover from.


Now that we have a good idea of what caused this issue. lets talk about how to fix that elbow flare. You need to cue your elbows to pull in and down towards your hips to stop your hips drifting back.As you hit depth, continue to drive the elbows forward and push the bar backwards to keep your chest upright and your hips moving forward. You’ll instantly find it easier to keep your back straight as you ascend, particularly with lighter loads.



As you hit depth, continue to drive the elbows forward and push the bar backwards to keep your chest upright and your hips moving forward. You’ll instantly find it easier to keep your back straight as you ascend, particularly with lighter loads.
Use this tip to make your squat more effective and get ready to hit a new PR in the near future !

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