Do you teach, evaluate, or perform the barbell back squat?
'Hack Your Squat' will teach you how to IDENTIFY fundamental flaws in the back squat and FIX THEM so you and your clients can get back to safely training and performing at MAXIMUM potential!
This is an extremely valuable resource for powerlifters, personal trainers, and strength coaches who work with athletes that employ barbell resistance training.
Identify and Fix common errors such as:
◘ Genu Valgus (knees caving in)
◘ Poor Bar Path
◘ Early Hip rise
◘ Butt-wink
◘ Heels or toes rising
◘ Trouble squatting to depth
◘ Trouble fighting through sticking points
Author(s): Masi, Michael
Year: 2020
Language: English
Pages: 40
Tags: improve your squat
Authors note
Introduction
Understanding the Squat
The Merits of Movement
Squat Principles
Principle # 1 : The Bar should always be over the mid foot
Common Violation # 1 : Bar moving out in front of foot on descent
Common Violation # 2 : Bar moving out in front of foot on ascent
Principle # 2 : The Knee Cap Should be Aligned with the Toes
Common Violation # 1 : Knees caving inwards ( Valgus Moment ) on descent .
Common Violation # 2 : Knees caving inwards ( A.K.A . Valgus Moment ) on ascent
Principle # 3 : The Foot and toes should always be flat on the floor
Common Violation # 1 : Heel Rise
position Common
Common Violation # 3 : Big Toe Rises ( Excessive Inversion )
Common Violation # 4 : Arch Collapse ( Excessive Pronation or Eversion )
Principle # 4 : The Lumbar Spine Should Remain in Neutral Position
Common Violation # 1 : Excessive Lordosis / Anterior pelvic tilt ( poor sagittal plane control )
Common Violation # 2 : Rounding the back ( Excessive Spinal Flexion )
Principle # 5 : The hip crease must drop below the top of the knee to be considered full depth
Common Violation # 1 : Squatting too high
Common Violation # 2 : Bottoming out !
Conclusion
