Squat Rx

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Squat Rx

Postby Canuck Singh » Wed Jul 16, 2008 12:54 pm

By popular demand, a thread that will help all newbies, trainees, beginners and advanced to learn to master the squat, and appreciate this behemoth exercise that many in the gym dread....

To begin with there are some must see videos from the creators of squat Rx video series:
Here:


There is really nothing better than actually visually seeing the appropriate techniques, and patterns and these videos demonstrate them perfectly. Although the ideal is getting a personal trainer to actually help and mold a programme towards your personal needs, I am sure these videos will fill the gap for anyone here.

More to come, stay tuned...
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Re: Squat Rx

Postby Canuck Singh » Wed Jul 16, 2008 1:54 pm

Squat Lesson 1

- Many people will come down into a squat with poor lower lumbar flexibility. This is what happens:
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- The key of obtaining deep squats is to maintain that arch in the lower back:
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Here are a few more images of a correct squat starting position:
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:arrow: Here are some ways to get the mobility and stability to complete nice deep squats:
* Support Squat: This first movement requires you to hold onto something stable in front of yourself, and all you are doing is maintaining an arch throughout the squat, while you use your arms to stabilise yourself. The weight should be in your heels.
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* Wall Squat: Make sure you give yourself enough clearance for your feet and knees. This one will really challenge you to maintain correct form throughout the movement
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* Overhead Snatch Grip Squat: Grip the bar as in the snatch grip (close to the rings), and bring the bar overhead either with help, or snatching it up, or cleaning it up then push pressing it into position
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Finish position
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* Front Squat: This requires you to hold the bar with your hands on your chest, try to hold it on the chest and not the collar bone,
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from here, squat as normal
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* Hip Mobilising Circles:
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Here is one advanced exercise, that requires you to really contract the glutes in order to increase hip range and mobility:
* Wall Crawl:
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STRETCHES...

To finish this one up, here are some stretches. Stretches should not be done during training or before, these stretches are ideal either in the morning, after your workout, or in the evening.

* Hamstring Stretch
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* Hip Flexor Stretch
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* From hip flexor position into hamstring stretch no. 2
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* IT band stretches
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Re: Squat Rx

Postby Canuck Singh » Thu Jul 17, 2008 8:39 pm

Squat Lesson 2
<with descriptions; *note these are summaries of the video series posted above. For further details please see the videos>

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