Workout Tips

The 8 Best Ways to Improve Your Squat

Follow the Lift Doctor's workout prescription for improving training performance and results.

3. Gain More Core Strength

If your core is weak – all of the muscles that surround your torso from the shoulders to the knees – then you will be more likely to fall forward when you squat. You need a strong core to stay tight and keep your torso as straight as possible when you squat.  And setting the tension in the torso all starts with breathing. Before you begin the squat, you should take a full deep breath – expanding your abdomen and your chest – and hold it to set intra-abdominal pressure or IAP and to help neutralize your hips. Starting the squat movement with a better position at the hips and with good intra-abdominal pressure, will be essential to moving through a great range of motion with a more vertical torso angle. After you complete one repetition, repeat this deep breath and hold before you hit the next rep. Treat each repetition in the set like its own single set. So, instead of thinking of 10 reps, think 10 singles. 

4. Build Upper Back Strength

To get better at squats and to be able to squat more weight, you need a strong upper back. Every strength program should include pull-ups, bent over rows, seated rows, chin-ups, band pull-aparts and face pulls. If your upper back is strong, you will be able to create more core stability and stay more upright while under the bar. Also, being strong enough to drive the elbows downward when squatting, will keep your chest up – especially at the bottom of the squat – and keep you from falling forward. 

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