Squat Technique: Drive The Knees Forward and STOP "Sitting Back"

Step-by-Step Guide to Improving Squat Technique

1. Understanding the Difference Between Raw and Multiply Squats

   • Raw squats focus on using the proper musculature for efficient movement.
   • Multiply squats involve using equipment like suits to assist in the lift.

2. Primary Movers in a Raw Squat

   • From the bottom to about halfway up, the quadriceps and adductors are the primary movers.
   • From halfway up to the top, the posterior chain muscles like hamstrings, glutes, and lower back take over.

3. Importance of Knee Drive Forward

   • Driving the knees forward engages the adductors and helps in hip extension.
   • Proper knee drive ensures efficient muscle engagement throughout the squat.

4. Common Cue Misconceptions

   • Avoid the cue of "sit back and drive your knees out" as it may lead to improper squat mechanics.
   • Instead of sitting back, focus on driving the knees forward and maintaining a neutral pelvic position.

5. Proper Form and Technique

   • Break with the knees and hips simultaneously to maintain balance.
   • Keep the chest leaning forward to counterbalance the knee drive.
   • Drop the tailbone behind to maintain a neutral pelvis position.

6. Exercises to Improve Technique

   • Practice the counterbalance squat by driving the knees forward and leaning the chest.
   • Perform goblet squats to reinforce the chest leaning forward while driving the knees.
   • Use tempo squats to focus on maintaining proper form throughout the movement.

7. Optimizing Knee Drive

   • Drive the knees forward as needed to maintain position and reach proper depth.
   • Ensure the knees track straight in line with the feet for optimal muscle engagement.

8. World-Class Squat Examples

   • Analyze the squat techniques of world record holders to understand proper form and knee drive.
   • Focus on knee drive forward, chest lean, and maintaining a neutral pelvis throughout the squat.

9. Application and Practice

   • Implement the correct squat cues in your training to improve form and muscle engagement.
   • Experiment with different foot angles and knee drive variations to find the most efficient squat technique for your body.

10. Continuous Improvement

• Regularly assess and adjust your squat technique to optimize muscle engagement and prevent injuries.
• Seek feedback from coaches or trainers to fine-tune your squat mechanics for better performance.

By following these steps and cues for proper squat mechanics, you can enhance your technique, engage the right muscles, and improve your overall squat performance. Remember to prioritize form and consistency in your training to achieve optimal results.