How to improve your squat
My ‘How to’ blogs offer you practical advice that you can easily apply to improve your health and fitness.
Here’s what you’ll find in this post;
Why is squatting so important?
Whether you’re trying to lose weight, gain muscle or simple move better, you should be able to squat properly.
It doesn’t matter if you’re squatting a 100kg barbell, or your own bodyweight, improving your squatting positing and technique, will not only minimise your risk of injury, but help you develop more muscle, strength and power.
We all want to get stronger, but we do so at the risk of injury when our technique isn’t correct.
When I first meet a new client, I take them through a movement and lifestyle screening.
My screening, an assessment designed to pinpoint any weaknesses and strengths they might have, includes an unassisted squat and lunge, and here’s what I generally see:
And so, in order to progress them, these issues need addressing.
But, before we get into the drills, I’d like you to take a side on video of yourself squatting.
Complete 5 reps with your arms across your chest. We’ll revisit this later and compare your squat again at the end.
What drills and mobility exercises I use with my clients
Here’s a full video of the mobility and drills I use with my clients.
Before we move on, take another side on video and compare it to the first.
What do you see? Better positioning? More depth?
It’s amazing how in just 15 minutes, you’ve not only improved your squat, but minimised your risk of injury.
Now you’re ready, let's train.
6 Week Squatting Programme
The best way to build your squatting technique, is to begin with a dumbbell goblet squat (you’ll see this in the end of my video).
The focus here is to make sure the dumbbell stays as close to the body as possible, throughout the movement.
The ideal technique for this movement is:
Here’s how I would progress you through a 4-week programme, focusing on legs twice a week. Feel free to add some more upper body, core or cardio work in after to complete your session.
Once you’ve mastered the dumbbell goblet squat, you can repeat this process with the barbell back squat, before moving onto the front squat.
Once you’ve finished your de-load week, repeat the same programme but with a barbell back squat instead of a dumbbell goblet squat.
Programming doesn't have to be complex, just progressive.
Let me know how you get on. Make sure to tag me in your pics and videos!
If you’d like more help and guidance with your training and nutrition, check out my online coaching services.
Speak soon, JC.
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JC and The Nutri-Team