🚨CREATING FULL BODY TENSION WHEN SQUATTING👇
✅ As we become more experienced in training, things like these become more and more important. To become good at performing exercises and be able to lift food numbers safely, you need to become a MASTER of the basics.. and this means paying attention to each step of the movement.
✅ The difference between a newbie squatter and an experienced one can be noticed as soon as the person approaches the bar, and these 3 steps can seriously make or break your squats, in case you’re not doing them.
1️⃣ Upper back tightness: as you approach the bar, it’s very important to create a strong shelf for the bar to rest on. You need to pack your muscles together as you approach the bar by squeezing your shoulderblades back together and tucking your elbows. Don’t over do it: you don’t want your ebows excessively flaring out, but you still want to create a strong upper back tension.
2️⃣ Diaphragmatic breathing/Valsalva maneuvre: breathing when squatting is very important as well, because this tip alone could prevent you from feeling “lower back discomfort” by stabilizing your mid section and creating internal pressure that creates stability for your spine. Yes, you hold the breath as you perform the rep and you exhale at the top.
3️⃣ Squeezing glutes by externally rotating the hips: this is the third step, which is equally important. Too many people squeeze their glutes by rounding their back and starting the descent with a flexed spine already.. that’s NOT how you do it. You want to squeeze them by externally rotating your hips, kind of wanting to squeeze them “around” your spine. This is good for two reasons:
1) It leeps your lumbar spine neutral and stable.
2) It forces your knees out.
✅ If you’re flat footed you should consider forcing the arch of your feet as well, as these can contribute to a knee valgus on the way down/up of the exercise.
YES, you need to do each step at each rep, everytime you perform the exercise. It becomes easily doable as you practice things up.