Physiotherapy Huddersfield Weightlifting Masterclass Episode 2 – The Squat
ProSport Physiotherapy Huddersfield Weightlifting Masterclass Episode 2: The Squat
In this episode of ProSport Physiotherapy Huddersfield Weightlifting Masterclass we are covering the squat. We see patients in the clinic time after time due to incorrect technique when squatting, which leads to pain then injury. Squatting is often neglected in non-athlete programs, possibly due to how complex it can seem to do a squat correctly. In actual fact we were all toddlers at one point squatting everywhere! This week’s post will show you the correct way to squat and common errors we see during squatting here at ProSport Physiotherapy Huddersfield.
- When approaching the bar, duck underneath and make sure to squeeze your shoulder blades together. This provides a “shelf” for the bar to sit on.
- Squeeze the bar with hands whilst pulling the bar down. This activates essential stabilising muscles.
- Brace with your core, un-rack the bar, carry on pulling bar down.
- Elbows point towards the floor, chin tucked in, make sure to not look up.
- Feet hip width apart.
- Start the movement, pushing your hips back ensuring weight is through the heels.
- Knees should stay in line with the toes and heels should stay flat.
- Keep your head in line with your torso and look forwards.
- Keep a slight bend in the lower back, don’t let the hips tuck under.
- Keep the knees from falling inwards, push up driving through heels and focus on opening the hips on the way up.
- Incorrect set-up
- Knees going in front of toes
- Half Squatting
- Elbows flaring backwards
- Rounding the back
- Looking upwards