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3 Quick Fixes for Your Squat

Nick McKinless

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Tip #1 – Falling Forward in the Hole

– Keep elbows facing down

– Chest up, head up

– Keep weight on heels

– Force abdominals out, create intra-abdominal pressure with breathing

– Incorporate Anderson (bottoms-up) squats at various pin levels

– Incorporate RDL’s, back extensions, bent over rows, good mornings and pullthroughs

Tip #2 – Not Going Deep Enough

– Work on hip mobility

– Stretch and activate glutes / rectus femoris / psoas

– Work on ankle mobility

– Widen stance slightly, toes turned out, knees tracking over toes

– Incorporate more full range, single leg movements

– Just go lower!

Tip #3 – Upper Back Rounding / Shoulders & Elbows Hurting

– work on thoracic mobility

– develop upper back musculature

– technique, technique, technique

– improve scapular mobility and strength of serratus anterior

– utilize specialty barbells until improvement is seen from corrective exercises

– incorporate more rowing and external rotation movements

– check mobility of opposite hip and ankle


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One Response to “3 Quick Fixes for Your Squat”

  1. Paul Says:

    Hi Nick,
    I am trying to publicise my strongman training practices survey. Don Stevenson mentioned you would be a good guy to contact in regard to getting my strongman survey link on to some of the US forums. Be great if you could help please. In New Zealand we dont have many competitors. Below is what I have been publicising and the reason for the survey.

    In the past decade the sport of strongman has grown rapidly in popularity both as a spectator sport and in terms of the number of active competitors. Anecdotal evidence suggests that elite strongman competitors may be some of, if not the strongest men and women in the world. How did these individuals get so strong? What unique training methods do they do to handle such incredible loads? Currently, a paucity of evidence exists to answer these questions.

    The following link is to the survey ‘The training practices of strongman competitors’. This survey will form part of my Master’s thesis, which is under the guidance of my primary supervisor Justin Keogh, PhD (<105kg 2008 New Zealand strongman winner). The aim of this study is to help improve our understanding of training practices for the sport of strongman. The information could also help guide future competitors in how they should train for the sport of strongman. We would be very grateful to you if you could take the time to fill out this survey and also email the link on to other strongman competitors. We will attach some of the primary results in public forums as well as seek to publish this data set in a scientific journal, like the Journal of Strength and Conditioning Research.

    Kind Regards
    Paul Winwood

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