Improve your squat by spending more time in one!?

Workout Wednesday!!!

I often post about motivation, tips on healthy living, and the occasional tasty treat but have realized I don't take the time to write on lifting technique, one of the fundamental components of this page.

Today that changes!

The first tip I wish to share is one that has been playing in my head as of recently after talking with one of my clients about it. And thats time in the squat. Not time under tension, but actually the time spent in a squat. Oh so often we find ourselves dropping and exploding out of the hole. For sure it gives mechanical advantage but it is also not illustrating our true strength and certainly takes away from our true potential. To optimize bar path control and kinetic chain synchronicity one must be able to control the weight through a fluid motion from pre-engaged - to engaged - to release. And i'm not talking about marriage... These three steps, when visualized and understood, play a key role. Pre-engage: Bar is un-racked and you've placed yourself in position to squat. Engaged: You've activated your Inner Unit (Big breath = natural weight-belt)and descend into the squat. Release: From the terminal position you control the weight up fluidly and return to the start position releasing the air. If done correctly these three steps will advance your weight control. However, to directly discuss the factor of time in squat. It is simple, like all things practice makes perfect. The more time you spend at the bottom of a squat with weight on your back the stronger your pocket will become and the less you'll have to bounce out of the hole. Spend time where you're at your weakest and those weaknesses will seize to exist. So...How to practice time in squat. 1. Post warm-up get a bar on your back with light weight (approx. 40% 1RM) and perform a few reps. Once your legs are primed and ready begin a set of 3-5 reps with a 3-5sec eccentric. Stop at the terminal position (bottom) and hold it for several seconds. It will be critical that you keep your body position tight, chest up, and weight transferring through the heel and mid sole. Rinse and repeat. 2. Perform the same process but load unilaterally, either an uneven bar, or dumbbell. 3. Load overhead or in the front rack position. Whatever types of squatting you are doing, and better yet even for the ones you aren't doing, practice being strong, stable, and confident in the bottom of that squat. I'll say it again...practice makes perfect. Enjoy, and let me know if you need more clarifications, and shoot me a message from specific programming. "Progression is built through consistency and tested by Passion"