The squat is a movement that can always be practiced and perfected.
1. Start with the feet about shoulder width apart and with toes slightly pointed out.
2. Keep your head up looking straight ahead.
3.Tip: Don’t look down at all; ground is in peripheral vision only.
4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Don’t let the knees roll inside the foot. Tip: a good way to train yourself out of this nasty habit is to tie a theraband or similar resistant force to both legs just above the knee. It is a physical cue to get those knees out.
9. Keep as much pressure on the heels as possible.
10. Stay off of the balls of the feet.
11. Delay the knees forward travel as much as possible.
12. Lift your arms out and up as you descend.
13. Keep your torso elongated.
14. Send hands as far away from your butt as possible.
15. In profile, the ear does not move forward during the squat, it travels straight up and down.
16. Don’t let the squat just sink, but pull yourself down with your hip flexors.
17. Don’t let the lumbar curve surrender as you settle in to the bottom (no butt winking).
18. You must get the crease of your hip below the level of your knees for a full depth squat.
19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can; there is no part of the body uninvolved.
22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
23. At the top of the stroke stand as tall as you possibly can, it is imperative to open the hips all the way to attain full extension.
A key thing to remember about the squat is its importance. It is a movement that carries into so many other things; front squats, back squats, overhead squats, thrusters, cleans, snatches, getting off the floor…a solid air squat is the foundation for all of these things. Not to mention, proper squatting can do wonders for the health of the knee and lower extremities in general. We have all been told and I was trained to tell patients to avoid squatting past the knees and not letting the knees in front of the toes because of how dangerous it is. I had a knee reconstruction surgery in 2004 and did all the things I should do; rode my bike, gave up heavy squatting, etc. My knee still hurt. Once I started CrossFit in 2007 and gave up this squatting rule, my knee stopped hurting and only hurts now under certain conditions and it never feels weak like it did before nor does it ever swell anymore. And when I say squatting, I mean getting down as low as I can physically go. For some knee problems squatting is something we have to go into slowly, but for the rest of us, SQUAT!
Above was adapted from this origial post: http://www.crossfitcoastal.com/blog/workout-blog/23-ways-to-improve-your-squat/
150 Wall Balls for Time (compare to 12/2/10)
Med Ball Sit Ups
compare to 12/10/10