How To Squat Correctly by Rachel at BodySmith Fitness Noarlunga

How To Squat Correctly by Rachel at BodySmith Fitness Noarlunga


Hi, I’m Rachel, from BodySmith Fitness.
I’m going to show you how to squat correctly today The first thing you probably want to know is don’t squat in any old shoes
It is important to use proper shoes when you squat Any kind of sneakers are OK, but the best kind of shoes to squat in is something like this; they’re shoes designed for it These are my old weightlifting boots, I’ve
had these for a number of years They have a solid core in the heel which helps with getting the right angle with your squats Alright, one of the reasons I like squats so much is that they work so many muscle groups
You can really get a good core workout as well as working the calves, the quads,
the hamgstrings, the glutes, the lower back, and a little bit through the shoulders and
upper back as well Now when you’re setting up to squat, you want to have your J-hooks set at an appropriate height for you, so for me, it’s just set so
that the bar is going to sit comfortably across my shoulders
So that’s the right height Obviously I’m a little bit short, so some
people will want it a little higher When you’re using a power cage, it’s a good idea to use these safetly bars to help keep you nice and safe when you’re doing your squats
So I’ll show you how that works Take the bar,
So if we go down too far and we get stuck, we can just let it drop onto the safety bar
and get out of it without hurting ourselves Another useful thing with squats, is sometimes people find that the bar can rub a little bit hard across the back of the neck, so there are lots of things out there to help you with that This is called a Manta-Ray, and it goes across the back There are other options with squatting as
well to try and get a bit of comfort across the back of the neck
This is just a pad that wits across the back of the bar and velcroes on and comes off easily
I like to squat without anything but it’s an individual thing
Sometimes it can take a little while to get used to squatting without any padding
Now a lot of people will tell you that when you squat, your knees shouldn’t go forward from your toes, but I’m here to tell you that your knee is a hinge joint, your ankle is
a hinge joint, and they are made to travel. You CAN put your kees past your toes when you squat The idea is that you don’t drop through the chest So some people find that they don’t have the ankle flexibility to do a squat properly and the knee doesn’t travel forward and so they end up squatting down and they feel like they’re going to fall backwards and so they drop the chest to keep their balance That’s not the right way to do a squat
For people that are lacking that flexibility in the ankles we have just a peice of wood,
which can help you achieve those angles that you need.
The wood goes underneath your heels And then you’re able to squat with your knees
coming in front of the toes a little bit while still keeping the chest up and not feeling
like you’re going to tip backwards So then you can go all the way down and all the way up and still maintain your stability Now when you do your squat you should feel your weight travelling through the heels Not that you’re tipping backwards and not
that your weight is lifting off the heels and going onto the toes
So the whole time, your weight should be centred right below the heels
Today I’m squatting with a ladies bar, This is 15 kilos
It’s a narrower diameter than the male bars The male bars weigh 20 kg and you will see a differernce So, when you’re squatting, have the bar across
the back of the shoulders or you can choose to do a front squat with it across the front
of the shoulders In this position, the elbows should be up
high and the wrists should be lifted We’re not taking all the weight through the
wrists here – it’s sitting across the collar bone We have our heels slightly wider than hip width apart Toes facing slightly out And our chest remains up and the bottom goes
out behind you as you squat Now squats can be done to different depths
Some people choose to go above parallel Some people go down to parallel
And if you like to you can go right down, as they say, Ass-To-Grass and all the way
up again That put a little bit more strain on the hips,
so it’s really an individual thing to see which works for you
Now one other thing when you squat, is your knees should follow the line of your toes
They should shouldn’t be turning inwards as they come down
So a proper squat, should look like this, with knees following the line of the toes
An incorrect squat is going down and letting the knees come in towards each other
Breathe in before you squat Breathe out on the way up or as you finish
This is a front squat because I’ve got the bar across the front of my body
It’s resting on my collar bone My arms are actually taking very little weight
OK, so I hope you enjoyed those tips Provided by yours truly, the physio
Feel free to ask any questions if you have any And hopefully we’ll see you in the gym, doing some squats, real soon
One more thing I just want to demonstrate how to put away your weights Aaaah, is that where it goes?
That’s it! Strainful
You wanna have your …errr, what’s it called?!

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