Squats

 

SQ1a & 1b:

Back Squat

 

SQ1a: Back Squat: First, many people just refer to the Back Squat as the “Squat.” The name of the exercise is up to the lifter and coach. Notice on this lift she drops pretty low… Many lifters stop at 90 degrees, some stop only part way down - figure out what the purpose of your exercise is and stop where it makes sense to stop. Notice that her feet are about shoulder width apart (balance) and that her head is ALWAYS facing forward or up, NEVER down. Her hands are relaxed on the bar, providing basic balance and stability - not stressed / squeezed. Focus all the power on this lift into your thighs and buttocks.

SQ1b: Back Squat: From this angle, notice the proper posture of her lower back. She is lifting this weight with her upper leg and buttocks. Notice her knees are over her toes - not beyond her toes. Many new lifters struggle to keep their butts back far enough, which can place excess strain on the front of the knee. Do NOT use weight with the squat exercise until your form is figured out. We will use a broomstick or PVC pipe for new lifters until we see the proper alignment of the knees and toes.

 

SQ2a & 2b:

Back Squat - Partial

 

SQ2a: Back Squat Partial: As introduced above, athletes purposefully do partial squats, depending on the goal of their athletic activity. For example, we will use a 90 degree squat in the off season, yet switch to a partial squat as the season progresses. In the off season we do lighter weights and high repetitions… in season we lift much heavier with fewer repetitions. Study your sport and its’ mechanical requirements, ask questions, and see what makes sense for your best performance. .

SQ2b: Back Squat Partial: Again, notice the balance achieved by proper foot placement. I tell athletes who are struggling with proper form to “get all the weight on your upper legs and buttocks.” You should actually feel the stretch and lift coming from that region, with a little in your lower quads (about 6 inches above the knees).

 

SQ3a & 3b:

Front Squat

 

SQ3a: Front Squat: This exercise takes time because the wrists are often not ready or flexible enough. Many athletes experience wrist pain when they first try this lift. Work on wrist flexibility and keep working to push your elbows through / up until you can demonstrate the position Kelsey is showing above. It may take 3 weeks to do this - no problem.

SQ3b: Front Squat: Again, pay attention to her balance and posture. Start with no weights or very easy weights until your form / posture is exactly where it needs to be. Doing too much, too soon, and incorrectly can lead to injury and / or an athlete unnecessarily fearing the lifting exercises. With High Schoolers, we are comfortable if the first year in the weight room is mostly spent working on form.

 

SQ4a & 4b:

Front Squat - Partial

 

SQ4a: Front Squat - Partial: Kelsey is demonstrating very good balance, and she is working with a comfortable weight. We do not attempt max lifts with front squats. It is an auxiliary exercise for us.

SQ4b: Front Squat - Partial: As discussed above, figure out the purpose of your lift and goal of your strength gains… mainly driven by the goal activity (sprinting, distance, football lineman, etc..). Once you know the purpose and muscles used, you can determine where to stop on the partial vs. full squat continuum.