Don’t Good-Morning the Back Squat

1. Don’t Good-Morning the Back Squat The back squat is one of the most important strength-training exercises. Weightlifters regularly use the back squat to build the muscles of the back, legs and hips. Although it might seem like a simple exercise, most weightlifters don’t get as much out of the back squat as they could. For me and the lifters I coach, there are several rules that have been effective in setting a proper squatting technique for weightlifting. In this post, I’ll talk about one rule that has been helpful in fixing my squat technique and understanding why my old squat technique wasn’t increasing my leg strength. Rule #1: The squat should be a squat, not a good morning. For lifters with decent flexibility and mobility, the positions they hit on the descent of the squat are nearly always good. There is relatively little stress on the quads during the descent, so the body places itself in the proper, balanced position. Problems arise on the squat up. An ideal squat is performed with the same trajectory on the squat up as on the squat down. On the way up, the knees shouldn’t go further forward than they went on the way down, and the hips shouldn’t go further back.

2. Diagram 1 shows a stick figure squatting. The width of the rectangles around the stick figure in each position is the maximum amount of space used during the squat down. By remaining within the boundaries of the rectangle on the squat up, the stick figure keeps the correct squat positions. For many lifters, the problem is that the body naturally tries to find the easiest way to squat by overusing muscles that are strong, while avoiding the use of weak muscles. This makes strong muscles stronger (to a point), and keeps weak muscles weak. If a lifter’s back is strong but the legs are weak, the body will compensate by putting more of the responsibility of lifting the bar on the back, relieving the weak legs from having to do more work than they are capable. The squat becomes a hybrid between a good morning and a back squat, as demonstrated by the stick figures in the highlighted red boxes in the diagram below. The hips and head extend beyond the rectangle, placing more stress on the back, because of it’s exaggerated horizontal angle. For more information about remote online weightlifting program you can also visit at our website today. Source URL: https://bit.ly/3bljucv