This is a pretty awesome time of year…
I’m about to start working with Georgia Tech’s Barbell Club for fall semester AND I just started a new gig as Head Coach at AK CrossFit in Buckhead.
ALSO, I am competing at USAPL Raw Nationals in five weeks. And the Viking and I (and our furry monster) are gonna spend a few days before the meet relaxing in Orlando.
PLUS, the second powerlifting meet I’ve ever hosted is coming up in December. The inaugural USAPL Atlanta Winter Smash is happening Saturday, December 9th at CrossFit Atlanta. We already have over 50 lifters registered!!
NO, it’s not an awesome time of year because it’s Pumpkin Spice Latte time. Don’t even talk to me about PSLs. Black coffee for me, please.
Since I’m working with a few new groups now through GTBBC and AKCF, it’s a great time to review some squat basics. I have no problem admitting that I am partial to squats. If you could only do one exercise for the rest of your life, without a doubt, I’d recommend that you squat. It’s the best compound exercise to strengthen your entire body. Plus, you could alternate so many variations of the squat and never get bored!
Squat face. Duck face. White tiger singlet.
So to get you moving better, here are a few squat tips I shared today on the AKCF blog.
Squat tips:
1. Screw your feet into the floor.
Imagine there is a screw in the bottom of each foot. The threads of the screw wind all the way up your legs to your hips. Screw the left foot out to the left (counter clockwise) and the right foot out to the right (clockwise). Throughout the entire squat, fight to keep your hips open and each foot/leg screwed outward. Then keep the ball of each foot, heel of each foot and outside perimeter of each foot screwed down.
2. Breathe & brace!
Before each rep, take a deep breath and bring the air into your stomach and back (everywhere, shoulders down to hips) to full your trunk as if your trunk is a full can of soda. An empty can is easy to crush. BE A FULL CAN!
3. Push your hips & BOO-TAY back first, then down.
Don’t drop it like it’s hot straight down to the ground. Send your hips down and back (on a diagonal line down & backward, not a straight line down). Lower your hips until they are just below the top of the knee.
4. Once you hit the bottom of the squat DO NOT HESITATE DOWN THERE – STAND UP!
Keep your trunk as tight as possible as you change directions from lowering the weight down to rising back up. Squeeze your abs and squeeze your upper back. Maybe your forehead vein is bulging out and your face is red. That’s cool. Grind back to the top of the rep, where your hips and knees are once again extended.
5. Exhale.
Walk the bar back into the rack. Or breathe and brace again and do another rep.
I hope these tips help with your next squat workout. If you’d like to join me for a training session, email me to join a class at AKCF or get in on one of the Team Lis Smash garage gym training sessions.
HAPPY SQUATTING!
What’s your favorite squat tip? Let me know in the comments…
