If you want to learn to squat better, you have to squat more. But sometimes you just need a different angle to improve your final squat. In this artic
If you want to learn to squat better, you have to squat more. But sometimes you just need a different angle to improve your final squat. In this article, I will give you three tips to further improve your squat in a short time.
You should not confuse this movement with the wall-sit, where you sit with your back against the wall and with your legs at an angle of ninety degrees. The wall squat particularly helps you to improve your mobility, something that most people encounter when learning the squat or learning to squat deeper. By deep squating I mean parallel. Indeed with your buttocks to the ground (and no, with the right technique this is not bad for your knees).
Stand facing a wall with your toes against it. Now, with your back straight and your arms between your legs, drop down as far as you can go. Your knees don’t touch the wall. Hold your bottom position for a moment and come back up gently. If at some point you can remain seated past 90 degrees, try the same movement with your hands above your head and against the wall. The video below illustrates the movement well. Repeat 8-10 times, several times a week.
The goblet squat, a squat with a kettlebell or dumbell in front of your chest, can help almost anyone get a better squat shape. The movement not only helps you to consciously push your knees apart – in many people the knees go in while squating – it also ensures that you do not lean too far forward, for example. Do you suffer from less mobility, inflexible wrists, tight lats (long back muscles), long legs or a shoulder injury that prevents you from back-skating? The goblet squat is your answer. And believe me, almost everyone falls into one of these categories.
Before you start, pay attention to the following points:
Keep the weight against your chest. You can grab a kettlebell by the handles or by the “bell” with the handle against your chest. Hold a dumbbell against you with your palms up, like a cup. Place your feet slightly wider than shoulder width with your toes slightly out. Drop down in a controlled manner, as you can also see in the video. Keep your back straight and your feet flat on the floor. When you are down, push your elbows slightly against your knees and focus on pushing your knees out as you come up.
This movement can be used well in your warm-up, but you can also use it as a replacement for a back or front squat for a while. Use a weight that allows you to do around 12-15 reps.
Stronger belly and back
Does your squat not work despite the above exercises relatively easy. Or you never get over a certain plateau. Then the solution for your “problem” can be in training something else than your squat. The squat is a movement with which you mainly use your legs. Make no mistake however much the movement requires from your abdomen and back muscles. It is not for nothing that I advise people who ask how to build a six-pack, to include squats in their training (among tens of other reasons). The reason why your squat may lag a bit in your training may be related to your abs and / or back muscles. If you suspect that this may be the case for you, then add (for your back) bent-over-rows to your training. The video below shows the movement well, including common mistakes.
You can strengthen your abdomen with hanging leg lifts, as you can see in the picture at the beginning of this article, or the Toes to bar, known in the Crossfit world. With this, you mainly address the bottom of your abdominal muscles, a part that is underdeveloped in many people.