January 25, 2013

HOW TO SQUAT: YOUR GUIDE TO SQUAT TRAINING (VIDEOS)

HOW TO SQUAT: YOUR GUIDE TO SQUAT TRAINING (VIDEOS) IN THIS POST: BARBELL SQUATS VIDEO – FUNK ROBERTS HOW TO SQUAT TUTORIAL VIDEO – MIKE WESTREDAL SQUAT TRAINING TECHNIQUES AND TIPS 5 VIDEOS- DEISEL CREW   BARBELL SQUATS VIDEO – FUNK ROBERTS As much as I love my interval circuits, plyometrics, sprints and explosive plyometrics for conditioning, pure strength workouts need to be an essential part of your overall training in order to help you be a well-rounded. Sometimes I will head to the gym for a leg workout, especially with all the plyometrics and jumping in my other workouts, I need to ensure my quads and legs are strong. Funk deep squats with 225lbs The quads take the brunt of the force when I am doing plyometric exercises. If your quads are weak and you are jumping around or running, you may start to feel pain in the knees – potentially a Patellar Tendon Tear (Patellar tendonitis) Patellar tendonitis is most common in people who participate in activities that require running or jumping. While it is more common in runners, it is sometimes referred to as “jumper’s knee.” – Orthoinfo http://orthoinfo.aaos.org/topic.cfm?topic=a00512 As part of the core strength exercises and variations (Bench Press, Deadlifts, Cleans, Presses, Pull Ups) you should include in your training , squats variations is a MUST DO for the MMA athlete. Squats are great for strength building because of the weight loaded on the entire body. Squats (along with deadlifts) is one of the best exercises (compound, ground-based movements) that you can include in your strength program. If done right, there are many benefits of the squats. An MMA training and conditioning program should include deep squats using a barbell, added resistance and bodyweight. The reason being are deep squats simulate changing levels, for example when setting up to attack your opponent for an explosive takedown. The squat is an exercise that set you up to advance to movements like overhead squats, front squats, back squats, clean and jerk, snatches, etc. The squat will increase flexibility, coordination, strength, muscle endurance and balance to name a few.   HOW TO SQUAT WITH MIKE WESTERDAL Squat Technique – Powerlifting Style Squat With Mike Westerdal Mike Westerdal is a buddy and Strength Coach that I admire quite a bot. He has so much knowledge and when it comes to squatting, his decade of experience will help you get the proper instruction for this exercise. Check out Mike’s video on proper technique in the barbell squat: Squat Technique – Powerlifting Style Squat With Mike Westerdal   SQUAT TRAINING TECHNIQUES AND TIPS – DEISEL CREW Jim Smith from Deisel Crew gives you great insight and tips for Barbell Squats     ☆ How to Squat ☆ Squat Tip #1 – Elbows Down, Chest Up How to Squat ☆ Squat Tip #2 – Setting the Lats How to Squat ☆ Squat Tip #3 – Setting the Lower Back ☆ How to Squat ☆ Squat Tip #4 – Fewest Steps Possible How to Squat ☆ Squat Tip #5 – The Double Breath How to Load the Squat A barbell can be loaded with: • straight weight (barbell + olympic weights) • chains • elastic bands Odd objects can also be used for squats: • sandbags • kegs • kettlebells • rocks Odd objects can be held in different positions when you squat with them: • shouldered • bear hug • overhead • front racked • zercher Squat Benefits: • build strength and enhance power potential • add massive lower body muscle • develop core strength and rigidity • injury prevention • knee tracking, stability • glute, quad, hamstring activation • ankle mobility (full back squats) • hip mobility (box squats) • confidence     How to Squat: High Bar Back Squats 1. Setup under the center of the bar with it resting on your upper traps 2. Place your hands wide on the bar, squeeze your back tight as you pull your hands toward the center as far as you can 3. Lock hands on bar with very tight grip 4. Rotate elbows down (facing the ground) and straighten the wrists 5. Take a deep breath, hold it 6. Unrack bar and step backward, getting into your stance with as minimal steps as possible 7. Feet should be approximately shoulder width apart with toes pointed outward at a comfortable angle for your body type, typically any where from 10 – 45 degree angle 8. Let air out, and reset air pulling chest upward and ensuring elbows are facing down, head should remain forward to slightly up 9. With weight on the middle of your feet (not toes) shift hips backward 10. As the hips move backward, drop down into the hole maintaining an upright torso position tracking the knees over your toes (imagine there is a string attached to your chest keeping it up and facing forward) 11. Descend until you reach the bottom position (as far as you can go) 12. Still holding your air, drive upward out of the hole locking the hips forward at the peak with a powerful glute contraction. 13. Repeat steps 4-12. Squat Considerations: 1. I am Falling Forward in the Hole 1. Technique – Keep the elbows facing downward, the chest up and don’t let your air out 2. Strength – incorporate more 45 degree back extensions, good mornings (with various bars), kb pullthroughs, pull-ups, bottoms up squats or chain suspended squats, 2. I Get Stuck in the Hole 1. Technique – Don’t let the weight shift, make sure it is centered in the middle of your foot, band resisted squats, pause squats, kb front squats 2. Strength – incorporate more full range back squats, improve ankle mobility, lunge variations 3. I Can’t Get Low Enough 1. Technique – for back squats place with the foot position, slightly wider or narrower to find your particular groove, try different bar positions on your back as well 2. Mobility – improve ankle, hip and upper back mobility TO READ MORE OF THIS AMAZING SQUAT INFORMATION CLICK THIS LINK http://www.dieselcrew.com/how-to-squat        

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