Squat Clinic Flashcards
What body part does the squat have no detrimental effect on?
The knees
When has the squat been mastered?
When both technique and performance are superior.
What are the most common faults to look are in a squat?
- surrendering of the lumbar curve at the bottom
- not breaking the parallel plane with the hips
- slouching in the chest and shoulders
- lifting the heels
- not fully extending the hip at the top
List some of the causes of a “bad squat”
- weak glute/hamstring
- poor engagement/control/awareness of glute and hamstring
- attempting to squat with quads
- inflexibility (tight hamstrings)
- sloppy work/ poor focus
Name some therapies for common squat faults.
- bar holds
- box squatting
- bottom to bottoms
- overhead squats
Describe what a “bar hold” is and it’s benefits.
- Grab a bar racked higher and closed than your normal reach at the bottom of a squat
- Settle into a perfect bottom squat position with chest, head, hands, arms, shoulders and back higher than usual
- Find a balance, let go, and repeat closer and higher.
Benefits - This lifts the squat putting more load on heels and glute/hams.
Describe what “box squatting” is and it’s benefits.
- Squat to a 10” box
- rest at the bottom without changing position
- then squeeze and rise without rocking forward
Benefits - perfects posture
Describe what “bottom to bottoms” are and it’s benefits.
- stay at the bottom
- come up to full extension
- and quickly return to the bottom
Benefits - Spending much more time at the bottom than the top. Stay down there and learn to like it.
Describe what “overhead squats” are and it’s benefits.
- hold broomstick at snatch grip directly overhead, arms locked.
- triangle formed by arms and stick stay perfectly perpendicular to the ground as you squat
- lifts arms, head, chest, back and hip enough to travel up and down without moving side to side.
Benefits - balance and posture
What is the hardest part of the front squat?
The rack position
