Squat basics: how to improve form with your feet
Squat basics : how to improve form with your feet
“According to the NCBI* squats are one of the best exercises to build the legs when performed with good form and to proper depth. It’s also superior to the leg press when it comes to increasing dynamic strength and athletic performance"
Personally at first, I found it difficult to perform squats properly due to a lack of strength between my posterior and anterior chains, and not planting my feet firmly on the ground.
This ultimately made it difficult for me perform the exercise properly and execute good form. But in the last couple of months I’ve been working on my technique and I’ve seen my strength increase as my form has improved.
Here are some tips for your Barbell Squat:
1. Take the bar out of the rack with it resting on your rear shoulder muscles.
2. Take two big steps back and stand with your feet roughly shoulder-width apart, toes pointing slightly out.
3. Keep your spine in alignment by looking at a spot on the floor then “sit” back and down as if you’re aiming for a chair.
4. Descend until your hip crease is below your knee. Keep your weight on your heels as you drive back, make sure to keep your toes jammed into the ground to limit your foot rolling on its side.
If you're doing these corretcly, you'll likely feel your side glutes kicking on a bit and your foot start to grab the ground.
Gripping the ground correctly sets a firm foundation for you to perform a good quat. If you want me to help with your squat, DM Me your Squat video
This post is dedicated to my bro. Fix your squat, 🧡 you 🙏🏼”
Ref: national center for biotechnology information https://www.ncbi.nlm.nih.gov/pubmed/26439782