Thursday, January 10, 2013
• Sunnyvale, TX 75182
Great tip on squatting form Nick Nilsson. If you dont know who he is, you should.
When you're doing a barbell squat, the toughest point in the movement to maintain your form is
just as you're coming up out of the bottom (a.k.a. "the hole").
It's at this point where you may have a tendency to lean forward then rely on the lower back (and
the core) to "good morning" the bar up, doing a back ex...tension to keep the weight moving, thus
taking some of the tension off the glutes, quads and hams.
Being honest, it's something I've noticed in myself from time to time as well, so you're not alone.
Here's how to fix it.
As you change direction out of the hole, I want you to actively try and rotate/roll the
bar backwards on your back....as though you were doing a reverse wrist curl with the
bar on your back.
Now, you shouldn't ACTUALLY roll the bar down your back...you still want to keep that bar
pinned to your upper back, just above the scapulae (shoulder blades). You just want to exert
tension on the bar as though TRYING to roll it backwards.
This will automatically correct the tendency to lean forward as you come and "good morning" the
bar up out of the hole.
It's very simple and very effective. I don't have pics or a video for it, but I think you'll get the idea,
especially when you give it a try.
When you're doing a barbell squat, the toughest point in the movement to maintain your form is
just as you're coming up out of the bottom (a.k.a. "the hole").
It's at this point where you may have a tendency to lean forward then rely on the lower back (and
the core) to "good morning" the bar up, doing a back ex...tension to keep the weight moving, thus
taking some of the tension off the glutes, quads and hams.
Being honest, it's something I've noticed in myself from time to time as well, so you're not alone.
Here's how to fix it.
As you change direction out of the hole, I want you to actively try and rotate/roll the
bar backwards on your back....as though you were doing a reverse wrist curl with the
bar on your back.
Now, you shouldn't ACTUALLY roll the bar down your back...you still want to keep that bar
pinned to your upper back, just above the scapulae (shoulder blades). You just want to exert
tension on the bar as though TRYING to roll it backwards.
This will automatically correct the tendency to lean forward as you come and "good morning" the
bar up out of the hole.
It's very simple and very effective. I don't have pics or a video for it, but I think you'll get the idea,
especially when you give it a try.
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