Appropriate stance
Many people mistakenly believe that the correct posture is to keep their feet parallel to each other.
In fact, it is very bad and will put excessive pressure on the knees and lumbar spine.
How to do it?
❶ Keep your heels shoulder-width apart and your toes open about 30 degrees
❷ And keep your knees and toes facing the same direction during the squat.
This not only eliminates the adverse pressure on the knees, but also allows you to squat smoothly to the full squat range with your hips slightly lower than your knees, and maintain the neutral position of the lumbar spine at the bottom.
Build abdominal pressure
The weight of the barbell needs to be transferred to the lower limbs through the trunk and spine.
Therefore, you must have sufficient trunk rigidity, maintain the stability of the spine, and avoid excessive pressure on the lumbar spine in order to safely squat heavier and heavier loads.
How to do it?
❶ Lift the barbell, stand up straight, take a deep breath, and then hold it until you feel the intra-abdominal pressure increase significantly and maintain it.
❷ Complete a squat while maintaining intra-abdominal pressure. Stand up naturally, then breathe and repeat the operation.
Hip, knee, and ankle linkage
Many people can only train the quadriceps on the front of the thigh in squats, but the participation of the gluteal muscles and the posterior thigh popliteal extensor muscles is very low, so the knees are under great pressure.
This problem comes from the fact that each squat is dominated by the bending of the knee joint, lacking the linkage of the three joints of the hip, knee, and ankle.
How to do it?
❶ The three movements of the hip backward, chest forward, and knee forward start and stop synchronously at the same time.
❷ When the hip reaches the position and does not move, the movement of the other two parts also stops.
If you can do this, you will get a high-quality squat action with high participation of the hip, front and back thigh muscle groups.
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