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Technique Tuesday | Squat Series | Episode 1

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Technique Tuesday is here!


Here, Coach Adam is going to go through the Squat and some of the common cues we use to help correct and adjust technique!

When we squat, we need to have a strong base which starts from what we do with your feet. If you are not thinking about your feet then it can have a huge effect on your ankles, knees, hips and even your torso position!

As you can see in the video the first area to focus on are the points of the contact. The easiest way to think about this is to imagine ‘The Tripod” which consists of the heels, big toe and little toes. When these 3 points of contact are gripping the ground it means the foot is ‘Active.’

Once you have your squat stance as well as active feet then we can move onto the next step! Imagine tearing the ground with your feet or visualize standing on a piece of paper which you are trying to rip it apart. This will not only switch on your glutes but it will also allow the knees to travel over the toes as you squat and keep your torso upright.

Next, we are going to look at how to correctly initiate the squat! At the start of the squat you should be in a “neutral spine” position with the glutes engaged. As we descend into the squat the hips and lower back should move together as shown in the video!

Commonly we see people push their bum back too far as they squat and move into an anterior pelvic tilt where the lower back is hyperextended (This may be a little over exaggerated in the video!). In this position there is a lot more stress placed on the lower back and it can impact your squat.

For those who sit a lot during the day our body tends to prefer this position but we want to train you to get back to where you need to be and to move safely.

One of my favourite cues it to imagine there is a piece of string from the bottom part of your chest to your belly button. As you initiate your squat you want to make sure the string doesn’t stretch or go slack as it means you have lost the neutral spine position.

Try out these simple cues when you are in the gym next and stay tuned for our next Tech Tuesday!

– Coach Adam