With the recent threads on squatting, I figured I would create a check list of things to do to squat like a powerlifter, or things to do to squat big. I will accompany this checklist with two videos that should demonstrate the checklist in practice. I would also like to stress that the only way to make sure your squatting like a powerlifter correctly is to tape and critique yourself. There is a GREAT opportunity for injury by squatting incorrectly, and this is often not avoided because someone thought they were, in fact, squatting correctly. Tape yourself, watch yourself, make adjustments as necessary.
1. Grab the bar low on your shoulders. Pull down on the bar as if you were trying to bend the bar over your shoulders.
2. Pull your shoulders blades tight together and draw your elbows forward.
3. Breathe air into your belly. With your abs, push all this air out. If you wear a belt, make it a notch loose and push against it.
4. Arch the bar out of the rack and push with your legs to clear the pins. The bar should not travel forward and touch the rack as you unrack it.
5. Push out on your knees as you prepare. You'll know you're doing this right if you feel increased tightness in your hips. (see setup image below, this is how you should look when you're preparing to descend)
6. Push out on the sides of your feet, not down. Act as if you're going to spread the floor.
7. Drive your head through the bar. Don't look up or down. Imagine laying on the floor, on your back, and driving your head into the floor.
8. Start the squat with your hips going backwards. Imagine sitting back on a toilet. If you start with your knees, your bath will corrupt and you'll miss the big lift. Hips back is your first motion. You'll know you're doing this right because your hamstrings will tighten up like never before.
9. Keep siting back until you're at parallel. Parallel is defined as the crease of your hip being in line with the top of your knee. Sit back, not down! (see box image below to see what you should look like. the box is optional.)
10. Drive your head and upper back into the bar as I described above.
11. Push out on your knees and feet and draw your hips forward. Stay tight! Keep driving your head and upper back through the bar and driving your hips forward.
Here are two videos for you to reference back to. Keep particular notice to how the knees stay in place, and the hips are the moving force.
http://www.teamtaylor.net/Videos/2004/Part2/CR505sq.wmv
http://66.235.16.23/training/2004_west_coast_open/040528-squat-705-200chain.wmv
Setup.
Box.
Courtesy SaturdayFever
