3 Tactics to Triage Your Squat FAST | Get a Bigger and Better Squat TODAY
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If you don’t have a coach, then – by default – you are your own coach. With this in mind, let’s cover a few major technical points to look for when you watch your squats on video. These are not the only things to look for, of course, but they certainly are large “bang-for-your-buck” items.
Improve these, and you’ll see your squat improve significantly as well.
#1 Balance and Depth
Granted, this covers two concepts, but balance and depth are interrelated, so we’re counting them as one item for today.
On camera, you’ll see balance when you watch your feet. Watch for your heels to flutter off the floor when your balance shifts forward or watch your toes start to wiggle slightly if you get backward. Your feet are not the only thing to watch, but they are an excellent starting point.
squatting 405 lb to proper depth — as ted does here — is much easier when you are balanced over the middle of your foot.
Balance and depth are interrelated because it’s extremely difficult to hit depth on the squat (i.e., get the crease of your hip below the top of your kneecap) if you are out of balance, and this is especially true if your balance has shifted forward.
With this in mind, make sure you are balanced over the middle of your foot, and be sure that you are hitting depth so that your squats actually count.
Remember – it’s a squat. Not a curtsey. Don’t lie to yourself about your depth.
#2 Back Angle
There are two parts to this – are you leaning over on your descent, and are you staying leaned over long enough in the ascent?
Cue yourself to point your chest down right away as you start your descent and remind yourself to “stay in your lean” on the ascent. This will help greatly with correctly driving your hips as you ascend.
#3 Knees
Are you setting your knees correctly during the descent? Are you shoving them forward and out – in line with your toes (which are pointed out about 30°) – and are they stopping roughly above your toes about one-third to one-half of the way into your descent?
If not – if your knees are traveling inside your toes or if they continue to slide forward throughout your entire descent - learn how to set them properly using a TUBOW in the video below.
As always, we hope this helps you get stronger and live better.
-Phil
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