3 Quick Fixes for Your Squat
Nick McKinless
Photo courtesy of beyondstrong.typepad.com
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
Smitty
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- Fast Five to Lower Back Health
- Muscle Building Video – Core Strength / Leg Strength
- Great Shoulder Mobility Tip from Steve Cotter
Tags: athletes, how to build muscle, mobility, power, rehabilitation, squats, strength, strong

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