Top 5 tips to get a SUPER STRONG SQUAT

Top 5 tips to get a SUPER STRONG SQUAT!

1. Play between high bar and low bar positioning: in high bar positioning the bar will rest higher up on the deltoids (shoulders) as seen in the vid above, taking a more upright position, with the bar resting higher up on your shoulders. Low bar squat involves the bar resting slightly lower on the back encouraging you to lean forward more, therefore can enable you to squat heavier due to reduced range of movement required.

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2. Brace: amazing how much power of your squat can be determined by your brace (I.e. you’re breathing and starting position before squat). In standing position take a deep breath, pushing the stomach out. Hold this until either breathing out on your way up or at the top of the squat (depending on factors like your blood pressure, experience etc). This will help adding power and strength when pushing your way up from the bottom of the squat (eccentric phase of the movement).

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3. Set up: As seen in the video above it is vital to take time setting up before your squat. Place your hand thumb length from the markers (see vid), keeping elbows and tucked in right by your side. After unracking the bar, wait for it to get comfortable and settle in its position before starting to squat. Roll out any body parts beforehand that feel sore/ achey. For squat these are commonly adductors, hamstrings, quads and calf’s 👟🧤👟🧤👟🧤👟🧤👟🧤👟🧤

4. Squat alternations/ Mixing up reps and sets- have fun! —> add pauses (especially in your deepest squat hold)! Consistently put your body outside it’s comfort zone 😃🙂🤨😖😄😁😫😨😋😜🙃😄

5. Envision yourself Spreading the floor with your feet: keep your knees pushing and directing outwards so as to reduce pressure on joints and really target those legs — get that burn!

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