Pop a Squat

Everyone loves a good squat (who loves training that is). For others maybe the leg press or extension machine is how they got those huge wheels (men's physique where you at). Before my crowd stops and asks what in the heck I am talking about-- I'm going to quit this ramble and get back to the squat.

DO IT.

Unless you have severe spinal degradation, a hernia, or your legs are paralyzed squatting should be part of your routine  AT LEAST once per week. This is easier said than done. My honest consensus after years of observing gym goers, training partners, IG fitness models etc perform leg movements (whether that be squat or something similar) I notice a general pattern. From talking to these folks and getting their responses (or excuses) I have realized that almost all people who A) dislike squatting B) can't squat for some unheard of medical reason C) avoid squatting because leg press is 'better' all have 1 huge thing in common--- their form SUCKS. 

The key to a successful squat has nothing to do with the weight (the weight is a result of proper form, always remember that principle) if you get strong with improper biomechanics for your body then you will either injure yourself acutely or develop chronically lengthened or shortened muscles that are weak and strong in the wrong positions. When I see a great squat, the only time I look at the bar (not even the weights, the bar itself) is to see if its moving as vertical as possible. Other than that, I am looking at the break in the hips, big chest, neutral spine, and fluidity in the eccentric/concentric. 

The crucial factor here is that OPTIMAL FORM is 100% based on body structure (femur length, position of pelvis, etc) there are some easy tips to make you squat more efficient. I can say with certainty a good squat will actually relieve joint pain, and they feel absolutely great when you do them correctly. Your core will become stronger, your back will align better, you will breath better, and you will have a stronger mindset, and do I have to mention it... Who doesn't want a set of wheels for a complete, balanced physique. 

There are many ways to perform the squat. Most people think its lifting some heavy ass weight, and while that may be the ultimate goal (for some) there are a variety of ways to emphasize certain goals. 

1. Hypertrophy squat- quads focus, muscle growth 
2. Powerlifting- glutes and hamstrings (hip drive strength) power, maximum strength
3. Olympic style- speed 

To generalize, here are 8 keys to a better squat

1. Good mobility-- if you can't hit a body weight squat with good form you should not be squatting as a matter of fact this is probably the number one reason why so many mess up on the squat.
2. Keep the line on the heels- this means the bar on your back should match up to the center of gravity being on the heels
3. Break at the hips- the hips should be the first joint to flex, not the knees
4. Sit- the easiest way to summarize the motion with proper mechanics is to sit down into the hole 
5. Make use of your traps- the trap group is the key muscle for the placement of the bar, retract your scaps and load the weight around the mid-low region of your traps, squeeze it likes it owes ya something 
6. Brace your core- you should have intra abdominal pressure throughout the phase of the squat
7. Keep your head neutral- look straight forward, this keeps your spine in a more natural alignment 
8. Take your time- I see too many people rush the process, this is a key lift, an important one, and requires attention and focus. Spend some time under the bar before lift off and find the right placement