Squatting is by far one of the hardest movements to perform correctly in the gym.  A lot of people are intimidated by it and decide to leave it out of every program they’ve ever done.  If you’re one of these people, pay attention.  If you’ve been squatting, but feel like your numbers are stalled, do the same.  If you’ve been squatting and have great form, FIST PUMP x INFINITY!

There are many reasons people don’t squat.  My knees hurt, my back hurts, I hate squatting, etc.  Now, some of these can be legitimate reasons, especially if you’ve had serious injuries to your knees or lower back.  If that’s the case, I’d say to clean those areas up before you start squatting and to stay away from barbell squats.  You can start with many different squat variations before even attempting to hop underneath the barbell.  If you’re body is ready to get under the barbell and get after it, then here you go…

Things to Remember: Set the barbell to shoulder height.  Grip the barbell in a wide grip, step under the bar, pinch your shoulder blades, and place the bar on “deck” you’ve just created by pinching the shoulder blades.  Step back to the middle of the rack, brace your core, and set your feet a bit wider then your hips with your feet opened to about 30-40 degrees.  When you’re in this position, you’re ready to squat.  From here, drive your hips straight back and sit towards the floor.  While DECELERATING to the floor, push your knees out.  You should feel your hips “open up.”  When you get your hips to knee height, or just below, ACCELERATE straight up, through your HEELS (Toes = Mike Quick’s Knees), pull your hips forward at the top of your lift, and SQUEEZE THOSE GLUTES!  Congrats!  You’ve just squatted with perfect technique!  If you’re going to add these to your program, as you should, start by squatting 2x/week at 3 sets of 10.  Set the weight on the bar at 55% of your 1 rep max and you’ll be on your way to having the glutes of Adonis!  Here’s a clip of Eric squatting with great form…

I want to wish everyone a Merry Christmas, Happy Holidays, and keep your eye on the next two posts from Eric and Shawn.  There is some GREAT content coming from those guys, with a possibility of a Sharks v. Jets knife fight @ BucksFit between the two of them 🙂  JK, enjoy your holiday and I’ll see you next week!

Chris