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.




Front Squat 



Cable Split Squat 























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