Squat Exercise Tips

Video Transcript

"Squats are very dynamic movement it confuses people a lot and what I want you to think of when you start this movement is you're going to sit in a chair. You want to think of lifting the top of your head and you have an imaginary chair behind you and you want to try to aim that chair. In any lower body exercise you want to keep the knee in line with the ankle or behind the toe so we don't have that sheering force and loaded flex knee. So again I just want you to kind of practice once or twice here without any weight or before you load anything. A lot of people need to get their form down on a squat before they ever add weight and you are still going to fatigue it here. So again you're going to push back like we are sitting in that chair you can use your arms. If you leave them here try not to press on your joint just leave them up here or to the side and we're going to think about weight on the heel as we push up. We have them hip width apart some people bothers their knees if they got their feet in right underneath their hips. If they need to come out a little bit that would be good to you are not going to feel it in the knee joint. Cause your primary mover here is going to be the glut in the back, hamstrings, quads everything else works as a unit coming back up. But when we come down that primary movers is going to be the gluts. Again we're going to push back in that chair knees behind the toes, come up and if you look at this from a lateral view you can see boom, you have that aligned knee, ankle pressing back in that chair and right here as we push that weight off in the heels. We're going to feel it right where we need to feel it and then once you have that form down if you want to load it you want to pick a weigh. You seen this done with a straight bar and a Smith press simplest thing to do is to grab a pair of hand weights. Begin to inhale down same kind of form, exhale you want to leave your chest lifted some people try to look at the ceiling. The best thing to do is to leave your neck in neutral position, find that chair sit back and leave the chest lifted and again boom, press up right through the heels. Again if we turn sideways same form push back, point the heels, head chest lifted and squeeze and leave the knees nice and soft. That will get you some good gluts going on in there, strengthen the gluts."