SQUAT - A basic human position.
The squat is a basic human position and probably one of the best ways to train the entire body. It builds strength, mobility, and will prevent injuries. Squatting is a natural movement we were born to do as kids but we lose that ability as we age. Make sure you stay young!
Do your squats often! Not just in the gym but when at home, at work, on the phone, or waiting for the bus. Try to accumulate 15 minutes of deep squat position a day and unlock huge benefits for your body.
HOW TO SQUAT
1. Start with the feet about shoulder width apart and slightly toed out.
2. Keep your head up, looking slightly above parallel.
3. Do not look down at all; ground is in the peripheral vision only.
4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Do not let the knees roll inside the foot. Keep as much pressure on the heels as possible.
9. Stay off the balls of the feet.
10. Delay the knees’ forward travel as much as possible.
11. Lift your arms out and up as you descend.
12. Keep your torso elongated.
13. Send your hands as far away from your butt as possible.
14. In profile, the ear does not move forward during the squat; it travels straight down.
15. Do not let the squat just sink, but pull yourself down with your hip flexors.
16. Do not let the lumbar curve surrender as you settle into the bottom.
17. Stop when the fold of the hip is below the knees–break parallel with the thigh.
18. Squeeze the glutes and hamstrings and rise without any leaning forward or shifting of balance.
19. Return on the exact same path as you descended.
20. Use every bit of musculature you can; there is no part of the body uninvolved.
21. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
22. At the top of the stroke, stand as tall as you possibly can.
