Squat

FORM GUIDE:

Click to enlarge

SETS:

5

REPS:

5

WEIGHT:

Max

KEY POINTS:

LOWER BACK:
Neutral – the normal inward curve. No rounding or excess arch.

FOOT PLACEMENT:
Whole foot flat on the floor, toes turned out about 15°. Hip width apart.

BRACE YOUR CORE:
Holding in a breath increases pressure in your torso which puts force on your spine. This creates a “natural belt’ that supports your back. 

SHOULDER BLADES:
Your shoulder-blades, mid-foot and the bar must be aligned when you setup, this is the most efficient way to pull heavy weight off the floor.

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The Squat
The Squat

Main squat cues

  • The squat is very similar to taking a seat, so you’re moving your bum backwards rather than leaning your body forwards.

  • Everybody’s different, so with practice you’ll find your comfortable feet position, but as a guide start with your feet shoulder width apart.

  • Generally you will have your toes pointed out slightly for the squat, rather than facing forward.

  • Take a deep breath into your diaphragm and hold it during the lowering part of the movement.

  • Between each rep, pause at the top to allow yourself to take a breath.

  • Take it slow on the way down - rushing will mean you are less strong on the way up.

Safety & Learning

For the squat we want to make sure we’re not moving too quickly, as this is where most safety issues arise. If you take it slowly on the way down, you are in control and will be able to perform the upwards movement properly. If we move too quickly on the way down our muscles can’t react properly and we don’t want to get stuck at the bottom of a squat.

We perform lower reps on the core compound movements (deadlifts, squats, bench, overhead press) to build strength, whilst other back movements will be higher reps to focus on physique.