How To Execute A Squat
I am a big advocate of the squat. It targets the whole lower body and is a great way to build leaner legs, get defined glutes, improve core strength and generally improve all over body composition.
Whether it is a fat loss, strength or hypertrophy goal, squats should be a fundamental element of the training program ideally squatting at least 2 times a week (provided that is, there is no injury that stops this being the case).
So, what is the perfect way to squat? Form while executing the squat can make or break this exercise and could mean a lot of time and energy is spent in the gym with very little results. A full range squat is key here, (ass to grass) but can be prohibited by:
Ego
Ankle mobility
Tight hips
Confidence
Lack of core strength
So what to address first?
Ego
To put it bluntly ego needs to be left at the gym door. Whats the point of squatting x amount of kilos performing a half range squat, if dropping the weight (to bodyweight if necessary) and going back to basics will get you far better results? Trust me, even as trainers it can be mentally challenging but its worth it in the long term.
Ankle Mobility
One of the simplest ways to deepen the squat is to raise the heels with a mat or a plate. This will ensure that poor ankle mobility is taken out of the equation allowing the focus to shift to form, breathing etc. Just take a look at cross fitters or olympic weightlifters – their shoes have a stable heel which does this job – I would never squat without them!
Tight Hips
The easiest way to address this is with a thorough warm up. Split squats are one of the most effective exercises to really open up the hips and can be done as either a warm-up exercise or as the first exercise of the session before the squat if your hips are very tight. Try 3 - 4 sets of 8 on each leg ensuring time is taken to pause at the bottom and push hips forward to get the most benefit from the stretch.
Weakened Core Strength
A weakened core can mean ‘collapsing’ at the bottom of the squat and the chest falls forward. The easiest way to solve this is concentrating on breathing technique. It is important to learn how to brace your core before squatting, and only release the breath at the top of the rep. A way I like to describe this is to imagine being punched in the stomach – the way to brace against that force is the way to brace your core for a squat.
Fear
Confidence will come with time….there is no rush! And the worst that can happen is the bar is dropped, honestly once it happens its not a big deal. Great ways to build confidence is to start bodyweight only and ensure the perfect squat can be performed before adding weight. Next progress to a broomstick ensuring chest is up, then from here progress to a bar and so forth. This is a long journey but anything worth doing is!
So the key to take away? A decent set of legs and glutes and making the most of your time in the gym and squatting full range ….regress to progress!
But be patient! It might take weeks or months but it will be worth it in the long term. If the above techniques don’t work and squatting is still particularly challenging it may be well worth investing in a good coach and/or ART (active release therapy) to help with mobility.
Happy squatting!