Get perfect squat form in an air squat, sumo squat, jump squat, and dumbbell thruster, as shown by the Shape editors. | SHAPE
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Get perfect squat form in an air squat, sumo squat, jump squat, and dumbbell thruster, as shown by the Shape editors. | SHAPE
Get perfect squat form in an air squat, sumo squat, jump squat, and dumbbell thruster, as shown by the Shape editors.
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Do You Have A Perfect Squat? (Find Out)
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How to Squat ⬇️ Know the following ⬇️ • This is a High Bar Squat (more quad dominant) • Set the bar at chest height in the rack • Knees traveling over toes is fine • Heel elevation varies (But generally is 0.5-1”) • Inhale & hold your air - gradually release as you near the top 1/2, or so, on the squat up • When unracking, Your goal is to take as few steps as possible to get into position. (2 steps back, then small adjustments to your individual squat stance) • The hips sliding slightly back wil
How to Squat ⬇️ Know the following ⬇️ • This is a High Bar Squat (more quad dominant) • Set the bar at chest height in the rack • Knees traveling over toes is fine • Heel elevation varies (But generally is 0.5-1”) • Inhale & hold your air - gradually release as you near the top 1/2, or so, on the squat up • When unracking, Your goal is to take as few steps as possible to get into position. (2 steps back, then small adjustments to your individual squat stance) • The hips sliding slightly back wil
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The touchdown progression is my favorite way to slowly improve your single leg squat quality & depth. While not everyone will be capable of a FULL DEPTH pistol squat, we all have the capability to do a quality single leg squat off at least a 12 inch height stack of plates. . The reason this progression is so helpful is that it requires you to focus on control & balance. Holding onto something (like a suspension trainer) may allow you to go deeper with your squat but doesn’t challenge your contro
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The squat is all about starting at the hips & staying balanced. This means keeping the bar tracking over your mid-foot. When the bar tracks forward towards the toes (left video) the body is pushed into an off balanced position. Not only is this a very weak position mechanically but it also increases the risk of injury as harmful shear forces are placed on the smaller structures of the spine. By keeping the bar tracking over the middle of the foot (right video) you allow yourself to produce more
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