Kenneth Lo

How To Squat with Proper Techniques with WNBF pro

May 23, 2020

I like Squat because it builds Discipline & Strong mindset. 

 

What are the benefits of Squat?

 

a. Gain Strength 

 

Strength literally makes you physical and mentally stronger with any kind of program - 5 x 5, 10 x 10, wave 3-2-1. 

 

 

b. Build Muscle

 

Squats is a compound exercise and high demand of neurological exercise compare to leg press and leg extension. And it builds upper and lower body strength and muscles.

 

c. Burn Fat

 

More muscles move more weight. Squats increases your metabolism with more muscle mass. Squats will help you burn fat and strengthen your core muscles with proper nutrition and recovery. 

 

d. Increase Fitness

 

Your heart is a muscle. Squat strengthen your muscles, squat can improve your cardiovascular fitness. If you don't believe it, please do German Volume Training (GVT) 10 sets x 10 reps with 1-2 mins rest. 

 

e. Increase Endurance 

 

All elite endurance runners do squat. Squat improves sports performance. It can strengthen your posterior chain muscles including the glutes that are your engine of the body. 

 

You run faster with stronger glutes. 

 

 

 

 

f. Power 

 

Squats build explosiveness for sports by increasing power like vertical jump. 

 

Once you manage the squat, you can practice Power Clean. 

 

g. Strengthen Bones and tendons

 

Squat increases the density of your bones. Strong bones protects from osteoporosis.

 

Squats strengthen the muscles around your knee joints, hip joints, ankle joints, spine and so on. It also strengthens your tendons and connective tissues. This creates support for your joints and spine. It reduces the risk of the injury.

 

h. Increase Flexibility and mobility

 

If you would like perform Full Squat, you must improve your flexibility to do a perfect squat.

 

Ankle mobility is a common issue for the general population. 

 

If you cannot perform the full range of motion, please deal with the ankle mobility first. 

 

 

 

i. Improve Balance

 

Squat improves your balance and coordination. It also increases your ability to feel your body move through space (proprioception).

 

Squats make you better at sports and learning new skills. 

 

Squat can be Split Squat, Bulgarian Squat, Back Squat, Front Squat, Box Squat..All of them can improve your balance. 

 

I personally don't squat with Smith Machine. 

 

j. Build Discipline

 

Squats are hard, it's not easy at all.

 

Doing hard things when you don’t feel like it, it trains your mindset.

 

This builds discipline and mental strength. 

 

Bad mood, bad weather, you had a fight with someone....You don't give a shit.

You are going to SQUAT according to the plan. 

 

If you have to squat next day, you have to prepare for it - eat properly, sleepy earlier, take pre-workout. 

 

 

 

Here are the details of Squat 

 

1. Unracking the bar 

 

Do the visualization before unrack the bar.

Be patient! 

Stay focus!

 

Put both hands on the bar.

Stand in front of the bar.

Head down.

Place the bar on your shoulders (traps).

Lift the bar up (unrack).

Step back 2-3 steps max. 

 

2. Feet Stance

 

Feet width is slightly wider than hip width. 

 

3. Feet

 

Turn your feet with external rotation. Knees and toes are in a line. Same direction. 

 

4. Elbows for Back Squat 

 

The elbows always pointing to the floor at the top range.

The elbows position is related to the body angle. 

 

If the elbows are pointing to 6 o'clock, the body is more upright.

If the elbows are pointing to 8 o'clock, the body will be leaning forward. 

 

5. Upper back

 

Squeeze your back and contract your Lats. 

 

6. Eccentric Phase 

 

Slow and control the tempo. Keep neutral spine. Be confident! 

 

Not free-falling! 

 

7. Range of Motion (ROM)

 

Ideally, the trainee must perform a full range of motion. Hip below the parallel (patellar). 

 

8. Concentric phase 

 

Move you chest  up. Keep neutral spine. 

 

9. Between Reps

 

Stand upright, adjust the elbows position, brace your abs and contracting your Lats. Breathe. Get ready to the next rep. Don't rush. 

 

10. Racking 

 

When you finish the reps, one step forward to rack the bar. 

 

11. Bar Path 

 

Move the bar in a vertical line over your mid-foot. Don't shift the center of gravity forward. 

 

12. Breathing

 

Big breath at the chest. Small waist. Hold the breath from top to the bottom or use your nose to change breath when you are lower the bar. 

 

13. Tempo

 

The trainee should follow the exact tempo to train like 4010, 5010, 3210...

Different tempo setting is a different program. 

 

 

14. Eccentric 

 

Eccentric means negative. The eccentric can improve connective tissue strength, and it stimulate blood flow, tendon healing. 

 

Eccentric training can increase range of motion and joint flexibility. 

 

It also can reduce the risk of injury. 

 

15. Lower Back

 

Squat with a neutral spine. Use your Lats to protect the lower back. 

 

16. Grip for Back Squat 

 

Squeeze the bar hard. Contract your Lats like Lat Pull Down. 

 

That's why the trainee should not hold the bar too wide. 

 

17. Wrists for Back Squat 

 

Do not bend your wrist when you are doing back squat.

 

18. Head position

 

Ideally, keep neutral position or head up a bit. I personally don't drop the head down. 

You may round your back.

 

Bonus 

 

Front Squat 

 

 

Cable Split Squat 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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