Squat UniversityLearn the correct squat form with this clear step by step checklist.
The squat is typically one of the first barbell exercises young athletes are taught today. By perfecting the squat form an athlete has the potential to lift bigger weights with less risk for injury. Any flaws in their technique will limit their maximum potential.
Join us as we break down the squat form into its fundamental components. We'll cover proper foot placement, hip and knee alignment, back posture, and depth of the squat. With detailed instructions and visual cues, we'll help you understand how to engage the correct muscles and maintain balance throughout the movement.
Additionally, we'll address common squat mistakes and provide tips to avoid them, ensuring injury prevention and maximizing the benefits of the exercise. Whether you're a beginner or experienced lifter, this video is a valuable resource to refine your squat form and technique.
Subscribe now to our channel to stay updated with our latest videos, where we share expert guidance and training tips to help you reach your fitness goals. Let's elevate your squat form and unlock the full potential of your lower body strength!
The first part of successful barbell squats at the rack. The bar should be set around chest height. Setting the bar too high or too low can force a lifter to put themselves in a dangerous position in order to un-rack and re-rack the weighted barbell.
The next step is to get the bar into the correct position on your back. Pull yourself under the bar and trap it tight against your tops of your shoulders and back of your neck. By pulling your shoulder blades together a ‘shelf’ will appear through the contraction of the upper back muscles. The bar should be positioned on top of this shelf.
Position yourself under the bar with your feet evenly spaced around shoulder width. Take a big breath while bracing your core. Extend your hips and knees at the same time (with even pressure between both legs) and stand up with the bar.
Often athletes try to un-rack the bar with their feet staggered. With lighter weight on the barbell it is easy to get away with this move. However, as soon as the weight increases to high levels, un-racking the barbell in this manner can be dangerous.
After un-racking the bar properly, take three slow steps backwards and establish your squat stance. Next, the ‘tripod’ foot needs to be engaged. All three points of the foot need to be in equal contact with the ground. If done properly, the foot will move into a full arched position. This allows the foot to remain stable and support the rest of our body just like the base layer for a ‘house of cards.’
The next step is to create external rotation torque at the hips. By squeezing your glutes, torque is generated at the hip joint and the knees are brought into correct alignment with the toes. Next, take another big breath ‘into your stomach’ and brace your core like Mike Tyson is going to punch you.
The last step is to engage the posterior chain (glutes & hamstrings). This happens with a proper hip hinge. Push your hips backwards slightly and bring your chest forward. Once the hips are engaged, start your squat. Don’t think about going to a certain depth. Just squat. If you are performing a quality squat, your body will remain in balance (you'll notice the bar will track over the mid foot when viewed from the side).
Buy my book: amazon.com/Squat-Bible-Ultimate-Mastering-Strength/dp/1540395421 Subscribe to this channel here: tinyurl.com/y2eq7kpr Recommended products: squatuniversity.com/recommended-products ___________________________________________________________ Music credits Opening track by JookTheFirst: Soundcloud: soundcloud.com/jookthefirst Background Track Name: "Better Days" Music By: LAKEY INSPIRED @ soundcloud.com/lakeyinspired Original upload HERE - https://www.youtube.com/watch?v=RXLzv... Official "LAKEY INSPIRED" YouTube Channel HERE - https://www.youtube.com/channel/UCOmy... License for commercial use: Creative Commons Attribution 3.0 Unported "Share Alike" (CC BY-SA 3.0) License. Full License HERE - https://creativecommons.org/licenses/... Music promoted by NCM goo.gl/fh3rEJ
The Official Squat Form Checklist [Are You Squatting Wrong?]Squat University2019-07-11 | Learn the correct squat form with this clear step by step checklist.
The squat is typically one of the first barbell exercises young athletes are taught today. By perfecting the squat form an athlete has the potential to lift bigger weights with less risk for injury. Any flaws in their technique will limit their maximum potential.
Join us as we break down the squat form into its fundamental components. We'll cover proper foot placement, hip and knee alignment, back posture, and depth of the squat. With detailed instructions and visual cues, we'll help you understand how to engage the correct muscles and maintain balance throughout the movement.
Additionally, we'll address common squat mistakes and provide tips to avoid them, ensuring injury prevention and maximizing the benefits of the exercise. Whether you're a beginner or experienced lifter, this video is a valuable resource to refine your squat form and technique.
Subscribe now to our channel to stay updated with our latest videos, where we share expert guidance and training tips to help you reach your fitness goals. Let's elevate your squat form and unlock the full potential of your lower body strength!
The first part of successful barbell squats at the rack. The bar should be set around chest height. Setting the bar too high or too low can force a lifter to put themselves in a dangerous position in order to un-rack and re-rack the weighted barbell.
The next step is to get the bar into the correct position on your back. Pull yourself under the bar and trap it tight against your tops of your shoulders and back of your neck. By pulling your shoulder blades together a ‘shelf’ will appear through the contraction of the upper back muscles. The bar should be positioned on top of this shelf.
Position yourself under the bar with your feet evenly spaced around shoulder width. Take a big breath while bracing your core. Extend your hips and knees at the same time (with even pressure between both legs) and stand up with the bar.
Often athletes try to un-rack the bar with their feet staggered. With lighter weight on the barbell it is easy to get away with this move. However, as soon as the weight increases to high levels, un-racking the barbell in this manner can be dangerous.
After un-racking the bar properly, take three slow steps backwards and establish your squat stance. Next, the ‘tripod’ foot needs to be engaged. All three points of the foot need to be in equal contact with the ground. If done properly, the foot will move into a full arched position. This allows the foot to remain stable and support the rest of our body just like the base layer for a ‘house of cards.’
The next step is to create external rotation torque at the hips. By squeezing your glutes, torque is generated at the hip joint and the knees are brought into correct alignment with the toes. Next, take another big breath ‘into your stomach’ and brace your core like Mike Tyson is going to punch you.
The last step is to engage the posterior chain (glutes & hamstrings). This happens with a proper hip hinge. Push your hips backwards slightly and bring your chest forward. Once the hips are engaged, start your squat. Don’t think about going to a certain depth. Just squat. If you are performing a quality squat, your body will remain in balance (you'll notice the bar will track over the mid foot when viewed from the side).
Buy my book: amazon.com/Squat-Bible-Ultimate-Mastering-Strength/dp/1540395421 Subscribe to this channel here: tinyurl.com/y2eq7kpr Recommended products: squatuniversity.com/recommended-products ___________________________________________________________ Music credits Opening track by JookTheFirst: Soundcloud: soundcloud.com/jookthefirst Background Track Name: "Better Days" Music By: LAKEY INSPIRED @ soundcloud.com/lakeyinspired Original upload HERE - https://www.youtube.com/watch?v=RXLzv... Official "LAKEY INSPIRED" YouTube Channel HERE - https://www.youtube.com/channel/UCOmy... License for commercial use: Creative Commons Attribution 3.0 Unported "Share Alike" (CC BY-SA 3.0) License. Full License HERE - https://creativecommons.org/licenses/... Music promoted by NCM goo.gl/fh3rEJHis Workout Went TO FAILURE!🤯Squat University2024-10-18 | ...Build A STRONG & Muscular Back!😳Squat University2024-10-18 | ...Her Back Was Strong & MUSCULAR!🤯Squat University2024-10-18 | ...Her FAVORITE Sleeping Positions!🥰Squat University2024-10-18 | ...Her Secret For A STRONG GRIP!🤯Squat University2024-10-17 | ...Her Lats Were Strong & MUSCULAR!😳Squat University2024-10-17 | ...Her Legs Were VERY STRONG!😳Squat University2024-10-16 | ...SURPRISING Cause Of Knee Pain!🤯Squat University2024-10-16 | ...His Jump Rope Challenge: LEVEL 100!🤯Squat University2024-10-16 | ...Her Posture Was PERFECT With This!🥰Squat University2024-10-16 | ...Her Lifting Got BETTER & BETTER!🤯Squat University2024-10-15 | ...Decrease Your Back Pain INSTANTLY!Squat University2024-10-15 | ...Her Posture Was NOT GOOD!😳Squat University2024-10-15 | ...His Low Back HURT When Lifting!😩Squat University2024-10-14 | ...His Shoulder HURT When Lifting!😩Squat University2024-10-14 | ...Her Gym Warm-Up Was THE BEST!🤩Squat University2024-10-14 | ...She Fixed Her Bulgarian SPLIT SQUAT!💁♀️Squat University2024-10-13 | ...He Lifted Heavy Weights 100% BLIND!😎Squat University2024-10-13 | ...She Was Deadlifting BUT THEN!😳Squat University2024-10-12 | ...SHOCKING Fix For Neck & Upper Back Pain!Squat University2024-10-12 | ...Are ‘Good Mornings’ HORRIBLE?😲Squat University2024-10-12 | ...SURPRISING Truth About Barefoot Shoes!Squat University2024-10-12 | ...Her Squat Was LEGENDARY!👸Squat University2024-10-11 | ...SURPRISING Fix For Knee Pain!🤯Squat University2024-10-11 | ...Her Perseverance Is AMAZING!🥰Squat University2024-10-11 | ...She Built Strong & Healthy SHOULDERS!❤️Squat University2024-10-10 | ...Build Your Pec Muscles (WITHOUT PAIN)Squat University2024-10-10 | ...Her Squat Form: EXCELLENT!😍Squat University2024-10-09 | ...His Squat Was So IMPRESSIVE!😬Squat University2024-10-09 | ...Her Abs Workout Was MISSING THIS!😲Squat University2024-10-09 | ...He Wanted Bigger Biceps AND THENSquat University2024-10-09 | ...Her Back & Core Workout: IMPRESSIVE!😳Squat University2024-10-08 | ...Surprising SECRET To Fix Shoulder Pain!Squat University2024-10-08 | ...She Built JUICY QUADS With Squats!😍Squat University2024-10-08 | ...Training Goal: Build MASSIVE CALVES!🤯Squat University2024-10-07 | ...Her Kettlebell Workout: AMAZING!🤯Squat University2024-10-07 | ...Her Abs Were Built With SCIENCE!🤩Squat University2024-10-06 | ...Her Heavy Lifting Was EXCELLENT!😳Squat University2024-10-06 | ...His Punches Were IMPRESSIVE!🤯Squat University2024-10-06 | ...Her Lifting Kept Getting BETTER!😳Squat University2024-10-06 | ...His Bench Press Was IMPRESSIVE!😳Squat University2024-10-05 | ...Her Kettlebell Swings Were POWERFUL!😳Squat University2024-10-05 | ...His Squat Advice Is PERFECT!🤩Squat University2024-10-05 | ...Her Kick Was IMPRESSIVE!😳Squat University2024-10-04 | ...Better Hip Mobility WITHOUT Stretching!😳Squat University2024-10-04 | ...The BEST Workout Warm-Up Method!Squat University2024-10-04 | ...The TRUTH about Hip Flexor Pain!🤯Squat University2024-10-03 | ...SURPRISING Fix For Tight Hamstrings!😳Squat University2024-10-03 | ...Her Favorite GLUTE EXERCISE!😳Squat University2024-10-03 | ...She Never Tried CrossFit AND THENSquat University2024-10-02 | ...