5 Coaching Cues for Squatting
The squat. It’s a staple in a lot of people’s programs, and a lot of times it’s done with improper form. To coach the squat is also a lot harder than it seems. Here are 5 cues to think of, to keep your squat clean, healthy, and beneficial.
1. Hips Back.
A lot of people have a tendency to initiate motion with the knees, causing a lot of sheer pressure on the knee, ultimately causing a lot of pain. If you think of moving with hip, sitting back in a chair, you will not only find the exercise more challenging, but it will be a lot easier on the joints.
2. Elbows in the back pocket.
Throughout the squatting motion, people have a tendency to get a lot of forward trunk flexion, and their chest ends up facing the ground at the bottom of the motion. This can be really bad for the back, as well as be a good set-up for a total face plant to the ground. By creating a “shelf” on your upper back and driving your elbows into your pack pockets you force good scapular retraction, and a big chest. This is a healthy position for the torso.
3. Spread the floor.
The glutes are one of the strongest muscles in the body. However, not a lot of people know how to activate their glutes, especially in a squat. By thinking of spreading the floor with your feet, and “ripping a piece of paper” you will force your glutes to activate, thus putting more force into the ground, resulting in a stronger lift.
4. Push your knees out
This is more common in females, but can happen to anyone. When you lower down in a squat, if you are weak in certain areas, your knees will want to cave in, causing what we call valgus force. This, similar to knees going forward, puts a lot of pressure on the inside of your knees. It is more common in females because they have a bigger Q angle (wider hips), and the knees really want to cave in. If you think of pushing your knees out, it will take that pressure off.
5. Stop Squatting
The squat is a very popular exercise, but not everyone is cut out to squat. Whether it be upper back mobility, core strength, or poor hip and ankle mobility, not everyone is designed to throw a barbell on their back. I suggest you get assessed by a professional first, and start off basic with something like a goblet squat, before progressing to a barbell squat.
Do you squat? Do you have any questions on form, or what you should do instead? Let’s connect on Facebook.
Thanks guys!
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More from: Doug Spurling
Doug is President of Spurling Training Systems, located in Kennebunk, Maine. He graduated from University of New England with a Bachelor of Science in Applied Exercise Science. He has several years of experience as both a personal trainer for general fitness and a strength and conditioning coach for athletes. His certifications from the National Strength and Conditioning Association (NSCA) include Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT).
Doug began his fitness experience as a personal trainer at a private fitness facility while in college. While there, he worked with everything from absolute beginners to elite athletes, elderly and pre-teen populations and everything in between. After college, Doug worked closely with top Division I schools, developing strength and conditioning programs for their athletes. He continues to work with University of New England, assisting in undergraduate courses as well as training the varsity athletes.
Doug also authors his own online blog where he shares his knowledge of and passion for fitness, sports, and nutrition. You can find more about him, Spurling Training Systems, his blog, subscribe to his newsletter, and get his free ebook by heading over to his website.
3
After 2 deployments I had my left hip replaced,
as such i pretty much do body weight squats, &
TRX squats. I’ve read that I shouldn’t be squatting
or dead lifting anything over 60 pounds, so what’s
the point. Is there anything I can do to supplement
for these 2 total body movements that would
be safe & effective?
Bill,
It is hard for me to say exactly as I would have to see you in person, and assess. However, if you are restricted to only using 60lbs you may be able to get a lot single leg stuff in. Things like step downs, step ups, goblet squats, bridges, lunge variations, are all options. However, like I said, it is tough for me to say exactly as I don’t know what stage you are in, and what your current restrictions are. I hope this was helpful.
I work out everday, but i caught a cold a few days ago and its holding me back from my work outs. Through each curl up i begin to cough a little. And it gets annoying. And i do rest. But i cant jus layback and wait until its gone.