SQUATS -Coach Erin

I have been working on improving my squat form over the past few months. I have a tendoncy to let my knees come in a bit and my chest tends to go forward as I come back up as the weight gets heavy. This is a very common occurance that all of us coaches see with my athletes in the box on a daily basis. So I wanted to give you all a little insight into what I personally have been doing to start making some positive changes in my squat that will ultimately help me to hit new PRs and avoid knee injuries.

-First, I have been stretching out my hips, quads, calves, IT band, hamstrings, etc A LOT. I’m doing ROMWOD (www.romwod.com) and additional stretching. https://www.youtube.com/watch?v=UY31J5BeKrg

-Second, I’m using the small bands to help active my glutes on a daily basis.

-Third, I’m doing bridges/glute raises and GHD back extensions a lot. https://www.youtube.com/watch?v=IIMFSRBkUvo

-Fourth, I’m being mindful of how I am standing. I tend to stand with my right foot turned way out. So I am really focusing on standing with my feet squared up which helps to keep your glutes and other muscles firing correctly and helps to alleviate muscular imbalances.

-Firth, I am making sure I sit and stand with good posture and I am doing stretching to help open up my chest and thoracic spine. (aka T spine) https://www.youtube.com/watch?v=CrKstFEd3oU

-Lastly, when I squat I am focusing on driving with those hips as I come up, keeping my knees out and squeezing my glutes.

I hope these tips and quick videos will help you to improve your squat form as well!

Erin Palmer

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