To squat while lifting, sit into the squat while ensuring your knees track over your toes, then use breathing to drive back up to a standing position.
The references provided offer specific, although limited, guidance. A safe and effective barbell squat involves several key elements that aren't fully articulated but are implied in the video snippet.
Here's a breakdown of how to squat properly while lifting, considering generally accepted best practices:
- Stance: Stand with your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Grip and Bar Placement (for Barbell Squats): If you're using a barbell, position it across your upper back (high bar or low bar, depending on preference and comfort). Grip the bar firmly with your hands, ensuring a stable position.
- Engage Your Core: Before initiating the squat, take a deep breath and brace your core. This creates stability in your spine.
- Initiate the Movement: Begin by hinging at the hips as if you are sitting back into a chair. Simultaneously bend your knees.
- Depth: Squat down until your hip crease is at or slightly below your knee. Maintaining proper depth is crucial for muscle activation and avoiding injury.
- Knee Position: As highlighted in the reference, your knees should track over your toes. Avoid letting your knees cave inward (valgus collapse). It's acceptable for your knees to move slightly past your toes.
- Maintain a Neutral Spine: Keep your back straight throughout the movement. Avoid rounding your back (flexion) or excessively arching your back (extension).
- Drive Back Up: Push through your feet, engaging your glutes and quadriceps to return to the starting position. Maintain a braced core throughout the ascent. Exhale as you stand up.
- Breathing: As mentioned, proper breathing is essential. Inhale deeply before starting the descent, hold your breath throughout the squat, and exhale as you stand back up. This creates intra-abdominal pressure, which supports the spine.
Common Mistakes to Avoid:
- Rounding your back
- Letting your knees cave inward
- Not reaching adequate depth
- Looking down (keep your gaze forward)
- Lifting too much weight too soon
Note: It's always recommended to consult with a qualified fitness professional or coach to learn proper squatting technique.
