seasoned vet Archives - Elite Performance SF

Bodyweight Squat

Posted by | Exercise Highlight, Exercise List | No Comments
Squat Front Profile

Squat Front Profile

Squatting is a very dynamic exercise and has many components that are often overlooked. Squats are great for most people, from the beginner to the seasoned gym vet. As shown above, start off with the bodyweight squat, meaning you’re just using your own bodyweight with no additional weight. Trust me, doing this exercise completely correct is no easy task.

Lets break it down.

In the squat, your starting position is a tall standing position with your feet shoulder width apart, hands either on your hips or crossed on your shoulders as shown above. Bring your body down while observing the rules below, and then bring your body back up to a standing position. That’s it!!you rock gif

 

Things to look for:

  1. Knees stay behind toes throughout the motion
  2. Feet stay flat on the ground
  3. Keep your toes pointed forward (ankles, knees and hips should be shoulder width apart and in a line)
  4. Draw-in your belly button towards your spine
  5. Breath in when lowering your body & breath out when standing back up
  6. Make sure that your spine stays in a straight line (this means your head doesn’t stay parallel to the ground at the lowest position)**
  7. Only go as low as you can while maintaining perfect form
  8. Make sure both your legs are working equally and there’s no weight shifting
  9. When descending, have your eyes shift downwards; when ascending, have your vision shit upwards
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Squat Side Profile

**This is one of the more overlooked aspects of the squat. As shown in the ‘Squat Side Profile’ picture above, you can see that my low-back, mid-back, and head are all in a straight line. If I put a PVC pipe (an often used/cheap tool in Personal Training) on my back, it would maintain this perfect line, meaning that I’m maintaining good spine alignment while exercising. An easy way to do this, especially if you don’t have a PVC pipe lying around, is to bring your shoulders back and bring your chest forward**

If you can complete this exercise while following these rules, then you can progress it to make it harder. If you can’t do this exercise than you need to regress the exercise. If you have questions on how to progress or regress the squat, lemme know. I am more than happy to help you.

Remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before