Squat University

Dr. Aaron Horschig's guide πŸ“šempowering you to ⬇️pain, optimize performance & find your TRUE STRENGTH πŸ‹πŸ½Elbow pain video linked belowπŸ‘‡πŸΌ

http://youtu.be/6PxpAxqU1UE

  • posts611

DO YOU HAVE ELBOW PAIN WHEN YOU SQUAT? (New YouTube video linked in bio!) πŸ“²
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One of the most common reasons for developing elbow pain when you squat is due to the way you hold the bar on your back. A poor rack position, with your elbows pulled under the bar, will allow harmful forces to be transferred to your elbow joint during the back squat. ❌
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If this is you, try fixing your hold on the bar by pulling your shoulder blades together and your elbows back and in line with your toros. This will allow the majority of the weight from the bar to be stabilized by your upper back - keeping your elbows safe as you squat. βœ…
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14πŸ’¬

The first part of successful barbell squats at the rack. The bar should be set around chest height. Setting the bar too high or too low can force a lifter to put themselves in a dangerous position in order to un-rack and re-rack the weighted barbell. βœ…
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The next step is to get the bar into the correct position on your back. Pull yourself under the bar and trap it tight against your tops of your shoulders and back of your neck. By pulling your shoulder blades together a β€˜shelf’ will appear through the contraction of the upper back muscles. The bar should be positioned on top of this shelf.βœ…
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It’s now time to un-rack the bar. Position yourself under the bar with your feet evenly spaced around shoulder width. Take a big breath while bracing your core. Extend your hips and knees at the same time (with even pressure between both legs) and stand up with the bar.βœ…βœ…
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Often athletes try to un-rack the bar with their feet staggered. With lighter weight on the barbell it is easy to get away with this move. However, as soon as the weight increases to high levels, un-racking the barbell in this manner can be dangerous.❌
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It is also common to see athletes try un-rack the bar without a braced core. Without bracing your core, it’s difficult to organize and create appropriate stability needed to complete the lift. Case in point, you don’t see many 900 lb squats where the athlete un-racks the weight in a casual manner. The tremendous weight of the bar would instantly crush the athlete.😩
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Thank you to @anna_wtcoach for being today's model! πŸ™ŒπŸΌ ________________________________
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53πŸ’¬

For the next few weeks I'm going to walk through some of the finer points of learning the high bar back squat. If you have any questions on this lift, let me know in the comment section below. πŸ‘‡πŸΌπŸ‘‡πŸΌI'll try to form my content around as many questions as possible to help YOU perfect this lift! βœ…βœ…
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Later tonight we'll start with square 1: how to correctly lift the bar out of the rack. πŸ‘πŸ»
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417πŸ’¬

One of the common faults I see during the start of the squat is excessive pelvic tilt (shown right). The examples today (while a little exaggerated for the purpose of demonstration) show the difference between an optimal hip hinge & an exaggerated pelvic tilt. πŸ‘ŠπŸ»
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When we start the squat, the hips engage but the low back must stay stable. If when engaging the glutes, you allow the pelvis to tip forward - the low back instantly loses stability & arches excessively. ❌
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This movement fault places harmful forces on the small structures of the low-back which can eventually lead to low back pain. An forward tipped pelvis can also make it easier for the knees to cave in during the squat!! ❌
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To fix this, think about bracing your core (as if someone is going to punch you) & THEN starting your squat.βœ…
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To read more on how to improve your back squat technique, check out the article linked in our bio!
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106πŸ’¬

Lets talk about how to find out if your groin pain is due to a strain of the adductor muscles? (NEW BLOG ARTICLE linked in bio!) Let's find outπŸ‘‡πŸΌ
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An adductor strain is thought to be one of the most common forms of groin related pain. While it’s hard to say exactly how often this injury occurs (as it’s common for many athletes to play through minor groin pain), research has reported adductor strains account for anywhere between 8% and 43% of all muscular strains depending on the athlete’s sport. Injury to this muscle is often seen in those who participate in ice hockey and soccer (sports where tremendous force is placed on the adductor muscles as they lengthen). ❌
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A strained adductor longus (the most commonly injured muscle of the group) will often cause tenderness on the upper and inner thigh, close to where this muscle connects to your pubic bone. It is also common to have pain during a resisted adduction test. βœ…
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To try this test, start by lying on your side. Straighten your bottom leg and lift it off the floor about ~12 inches. Hold your leg and try to keep it from moving as a friend attempts to push your leg down (with their hand applying force around your ankle). This test is positive if it reproduces pain in your inner groin. βœ…
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The first step in fixing any injury is figuring out what kind of pain it is. If you have groin pain but didn't have pain with this test - check out the article linked in my bio for some other possibilities (hip flexor strain, hip impingement or sports hernia). Next week we'll go more in depth into how to treat these issues! πŸ“²πŸ“²
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96πŸ’¬

Do you need help with any of the things in the checklist? The Single Leg RDL is a great corrective exercise that can be used to help with many types of injures & to improve on weak links (like poor balance) that hold back perfection in technique & performance. Let's talk about how to do this movement πŸ‘‡πŸΌπŸ‘‡πŸΌ
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Start in a single leg stance with stable tripod foot (doing this exercise with your shoe off at first to focus on your foot stability can be a good idea). Hold a small weight (dumbbell or kettle bell works great) in your hand opposite of your stance leg.βœ…
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Brace your core and drive your free leg backwards while lowering your chest forward towards the ground (maintain a slight bend in your knee the entire time). I like to use the cue to use your hip as the center of a teeter totter. If you’re doing this correctly you’ll feel the hamstring of your stance leg tighten and NO tightness in your lower back. Ensure your knee stays in correct alignment with your stable foot the entire movement (no internal rotation!).βœ…βœ…
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Recommended sets/reps: 2-3 sets of 10-15 reps after your main lifts.
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71πŸ’¬

I'm going to tell you about something today that has the power to dramatically change your life. It has the ability to transform your body & mind, decrease your aches & pain and help you keep your body strong and healthy as long as you live. It's called barbell training and when done THE RIGHT WAY, with an emphasis on lifting well before moving big weight, it can help you live the life you were meant to live. πŸ‘ŠπŸ»
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Don't look back at you're life with regret. You weren't meant to live with back pain. You weren't meant to have a total knee replacement at 65. You shouldn't have to take pain meds to get through your day. Your body is capable of staying strong & healthy. Barbell training can help you achieve that. Now get your ass to to the gym - lift with good technique - and THEN lift some big weight! πŸ‘ŠπŸ»πŸ”₯
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75πŸ’¬

Should you FOAM ROLL with IT Band pain? (Full Blog Article Linked In My Bio!!) πŸ“²
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Recently I’ve heard some people demonize foam rolling for treatment of IT Band Syndrome. They’ll often cite the fact that the pain is caused due to compression of the fat pad, so therefore compression treatment of the actual IT Band doesn’t bring out lasting results and can make symptoms worse by creating even more compression.πŸ€”
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Let’s break down this assumption. πŸ‘ŠπŸ»
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When I was going through physical therapy school, we had an anatomy lab where we dissected cadavers and physically cut into the IT Band. Let me tell you, it is an extremely thick piece of tissue. For this reason, deep tissue work like foam rolling isn’t likely to make a ton of a change in tension. However, the IT Band also has fascial connections to many other muscles of the lower leg (which are like a spider web of connective tissue that encapsulates and connect all of the muscles of your body).πŸ•ΈπŸ•·
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When foam rolling your lateral leg, you’re not only hitting your IT Band. You’re also rolling over tissues that connect to the IT Band such as the Vastus Lateralis (lateral quad), Biceps Femoris (lateral hamstrings), Glutes and TFL. Restrictions in these muscles can contribute to excessive tension on the IT Band. Trigger points in these muscles can even refer pain to the lateral part of the knee, mimicking the exact symptoms of IT Band Syndrome. For this reason, foam rolling the lateral thigh to address restrictions in these connections can be extremely beneficial at decreasing lateral knee pain.βœ…
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To learn more about IT Band pain below including how to treat it check out the blog article linked in my bio & episode 1 of the #AskSquatU Show on YouTube!!πŸ“²πŸ”₯
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128πŸ’¬

Let's talk about arm position during the snatch. During the 1st and 2nd pull portions (as the bar is pulled from the floor until it's connection with the hip) there's a few things we want to keep in mind. πŸ‘‡πŸΌ
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1️⃣We want to first keep the arms completely straight. Early arm bend is often seen in athletes who attempt to "row the bar" upwards. Keeping the elbows straight during this portion of the lift can help facilitate a powerful good looking pull. βœ…
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2️⃣Turning the elbows out to the side (a position of internal rotation at the shoulders) can help keep the bar close to the body. If the elbows are turned back towards your butt, it's easier to bend them during this portion of the lift which will drain power & lead to an easier ability to kick the bar out away from your body as you make contact at the hips. Elbows turned out will allow the bar to contact the hips & drive straight up for a more efficient bar path.βœ…
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3️⃣The fist pointing down is a cue for neutral or straight wrists. I see new lifters at times turn their wrists outwards (pointing away from the body) during this portion of the pull which can again lead to the bar being looped out away from the body in the next portion of the lift. ❌
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Big thank you to @max_lang_weightlifting for being today's example! Give him a follow if you don't already!
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64πŸ’¬

Do you have a pinch in the front of your hip during a deep squat? This is a common complaint of those with a hip impingement. Let's talk about one way to help fix this today! πŸ‘‡πŸΌπŸ‘‡πŸΌ
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For some with a hip impingement, banded joint mobilizations can be very helpful at decreasing symptoms. Today we're going to go over a posterior lateral mobilization. This is a little different position than the lateral glide mobilization I have shown before but can be just as helpful for many πŸ™ŒπŸΌ
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Start with a ton of tension pulling laterally on your thigh, with your hip at 90 degrees. Shoving your knee directly into the ground should drive the femur in to the back of the hip joint (effectively stretching out the possibly stiff hip capsule fibers). Pop your foot to the inside like I show (external Rotation of the hip) and lean a bit to the outside. This should bring out a good stretch in the back side of your hip.βœ…
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Alway test your squat and re-test it again after this mobilization to see if it's right for your body.
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For the full video including other ways to address a hip impingement, check out episode 9 of the #AskSquatU Show on my YouTube channel! πŸ“²
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130πŸ’¬

Do you have a "pinch" or "block" sensation in the front of your ankle when in a deep squat position? Find out how to fix it today πŸ‘‡πŸΌπŸ‘‡πŸΌ
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In order to alleviate a "pinching" or "blocked" sensation in the front of the ankle you need to perform a banded joint mobilization. These types of restrictions will not resolve with conventional stretching and foam rolling.
Band distraction joint mobilizations assist with the way our bones glide over each other. A joint glide is sustained while the athlete actively moves into the specific range-of-motion we are trying to change. βœ…
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If we look at the ankle, the talus bone of the foot moves backwards as the shin moves forward into dorsiflexion as we squat. In order to help improve this movement to increase mobility, the band must help push the talus bone backwards. Often athletes will have the band placed too high on the ankle. ❌This backwards pull on the tibia will actually do the opposite of what we want to achieve. In order to fix the block or pinching sensation in the ankle you need to have the band placed over the talus bone (top photo), just below your big lateral ankle bones (malleolus). βœ…
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With the band in place, push the knee forward as shown and hold for 5 seconds. The pull from the band should take away the pinch sensation. Perform 10-20 reps everyday until the problem is solved!
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To read more on how to improve your ankle mobility, check out the blog "How to improve ankle mobility" on SquatUniversity.com
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180πŸ’¬

Should you really use the cue "drive through the heels" when squatting? Find out today πŸ‘‡πŸΌ
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So really the answer is "it depends." Let me explain. When we squat we want to have our foot completely balanced on the ground, with our weight spread evenly across 3 points of our foot - like a tripod. This gives us a very stable foot that provides an excellent foundation for the rest of your body to stay balanced & produce a ton of power. πŸ‘ŠπŸ»
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One of the most common problems with squat technique is to allow the heels to pop off the floor. Therefore the cue "drive through the heels" is commonly used to correct for this issue. However if someone uses this cue TOO MUCH they'll shift their weight backwards and become off balance - just in the opposite direction. ❌ This is similar to using the cue "drive the knees wide". It works for some if they show collapsing knees but the cue ONLY WORKS TO A POINT. If you over do the cue, it leads to poor technique. ❌
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Take away: think about grabbing the ground with your foot. Create as much of an arch as you can and feel for you're entire foot smashing into the ground. Don't put all your weight through your heel or you'll be pushing your body off balance & decreasing the potential power your body can generate. πŸ™ŒπŸΌπŸ™ŒπŸΌ
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96πŸ’¬

I dont care if you're 12 or 82, the squat is one of the most important movements and exercises you can perform. This is a clip from the Barbell Shrugged episode I was on in 2016, and if you can take away one message it is this: finding out how strong you can become and living the life you want as LONG as you are alive starts with learning to properly perform the squat. πŸ‘ŠπŸ»
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93πŸ’¬

If you push through bad technique when lifting - you're only cheating yourself. Let's change this. πŸ‘ŠπŸ»
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How many times have you seen someone push through horrible technique during a lift - yet their ecstatic they hit a new PR! They'll post the video to social media & get nothing but praise & "likes" from others celebrating their victory. While I don't condone calling others out & bashing their lifting - I think we need to rearrange our priorities. I'm here to tell you that pushing through horrible technique for the sake of lifting a big weight is not worth it. Doing so only reinforces bad technique, capsizes your potential to lift even more weight & sets your body up for eventual injury. ❌
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Let's change this. πŸ‘ŠπŸ»
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179πŸ’¬

If you need to work on your overhead mobility, don't just look to your shoulders - stiffness in your mid-back (thoracic spine) can also hold you back! πŸ‘ŠπŸ»
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A week ago I shows a beginner exercise to improve your mid back mobility called the open book. A more advanced thoracic spine mobility drill is the deep squat with rotation movement (shown today). This can be a great exercise to include in your warm up before any overhead barbell lifting like snatches. βœ…
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Start by sitting in a deep squat. Take your hand and grab your opposite foot while you rotate your upper body as shown. You should feel a light stretch in your mid back during this movement. βœ…
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Recommended sets/reps: 2 sets of 3-5 rotations on each side. πŸ‘πŸ»πŸ‘πŸ»
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For the full video on how to improve thoracic spine mobility: check out episode 8 of the #AskSquatU Show on YouTube!
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144πŸ’¬

How does the quality of your squat compare? While no two squats will look exactly the same due to a number of factors (anatomy, mobility profile, injury history, etc) there are still a few qualities we look for in any squat. πŸ‘‡πŸΌ
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1️⃣ Foot position: while MOST of us should be able to perform a bodyweight squat with toes relatively straight forward (5-7 degrees of toe out), turning the toes out SLIGHTLY during barbell squats can allow for improved depth - key word is SLIGHTLY. We don't want to turn the toes out excessively. ❌
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2️⃣Efficient force production requires the knees to stay directly in line with the toes. Any side to side waver decreases how much power we can create. ❌
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3️⃣Everyone should be capable of squatting until their hip crease drops below the height of the knees. This is an acceptable minimum for powerlifting. If you want to compete in Olympic weightlifting - you want to squat even deeper In order for efficient transfer to your competition lifts βœ…
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4️⃣Looking straight forward keeps your neck in a good straight position. Looking excessively down or up can throw off technique AND lead to harmful forces on the smaller structures of the spine. -------------------------------
Thank you to @quadslikerobb for being our squat model in today's squat post!
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89πŸ’¬

Tag a friend who you think would love to read & review my 1st book or who needs to discover SquatU! I'm going to pick (2) groups of 2 to give away free copies & send them out next Thursday. YOU and your ONE FRIEND you tag .... GO!
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'The Squat Bible: The ultimate guide to mastering the squat and finding your true strength' is the culmination of my teachings at Squat University. If you're looking to improve your squat technique, fix that aching knee or back pain, improve your ankle mobility or core stability & really find out how strong you can really become - this book is for you!
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3,428πŸ’¬

Let's talk about perfecting the 2nd pull of the snatch movement (TAP FOR SOUND). I will start by saying this is an area that brings some controversy as some coaches teach this portion of the lift a bit different. If you go to any international weightlifting competition you'll likely see some variation in the body angles used at the portion of the snatch & clean. Regardless let's dissect this lift & hopefully it can help bring value to your training. πŸ‘ŠπŸ»
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The goal of the 2nd pull is to keep the bar as close to the thigh as possible before a violent connection with the hips as they extend from behind the body. If this is done correctly the bar will shoot upwards.βœ…Too much forward hip Drive & the bar will be incorrectly pushed forward, making it loop away from your body & ⬇️your chance for making the lift. ❌
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Many coaches teach to stay over the bar as long as possible (with your chest position) during this portion of the pull. This maintains tension in your hips that can be used to drive the bar upwards into the next phase.βœ…Pull your chest vertical too soon & many lifters will end up dragging the bar up the thigh which increases friction on the bar against the thigh & slows the speed of the lift ❌ .
Final thoughts: take away the semantics of the different teaching camps for this part of the lift (catapult vs triple extension for example) the goal is to keep the bar close to your body & make a violent contact with the hip (or upper thigh with a clean) to generate tremendous power into the next phase of the lift as the athlete moves under the bar. Finding a good coach can help you find the right way of doing this for your body! πŸ‘ŠπŸ»
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Shout out to @hookgrip for this video of @adammaligov & his amazing technique. πŸ™
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126πŸ’¬

Some days you feel great, others you'll feel like nothing clicks - but never stop grinding & working towards perfecting your technique. Trust the process & good things will happen πŸ‘ŠπŸ»πŸ‘ŠπŸ»πŸ”₯
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56πŸ’¬

WHAT ABOUT PATELLAR TENDON STRAPS? The Cho-Pat and DonJoy Cross straps are two of the most common orthotics used for patellar tendon pain. They’re simply a thick piece of material that wraps tightly around your patellar tendon, decreasing the strain on the painful tissue. While you can purchase one of these straps at almost any local drugstore, you can save yourself some of that hard earned cash and make your own version with some cheap pre-wrap material. πŸ‘ŠπŸ»
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Step 1️⃣: Wrap the pre-wrap 5 or 6 times around your leg, just below the bottom of your patellar tendon.
Step 2️⃣: Roll the material up into a thick strap. It should wrap directly across the middle of your tendonβœ…
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While some people swear by its use, research has unfortunately been very iffy. My thoughts on the patellar straps is that if it decreases pain with activity, you can definitely continue using it. Make sure the strap or tape application wraps around the center of your tendon (this is key for decreasing tension).πŸ‘ŠπŸ»
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Take Away: Using a strap should only be a supplement to rehab exercises and not the sole method of treatment. The straps are not to be used as a band-aid to mask pain. You still have to address the issue with rehab and relative rest βœ…
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To read more on corrective exercises for patellar tendon pain check out the article "How to Fix Patellar Tendon Pain" on SquatUniversity.com or watch Episode 12 of the #AskSquatU Show on YouTube πŸ“²πŸ“²
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101πŸ’¬

Today we cover one of the most common myths in all of barbell training - the knees should never pass the toes during a squat! (Full 6 min video linked in my bio!)πŸ“²
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Take Away: As long as excessive loading is limited and good technique is used, the knees CAN and MUST move past the toes in the bottom of a squat in order to allow the hips to drop fully & your chest to remain upright. This is a very safe place for the knees as long as they don't drive forward at the start of the lift! It's a complete myth the knees shouldn't pass the toes & limiting their movement disrupts other parts of your body hurting your technique! The squat is all about starting with the hips & staying balanced - the rest takes care of itself. πŸ‘ŠπŸ»πŸ‘ŠπŸ»
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Check out the video linked in my bio for a more complete debunking of this myth. πŸ”₯
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133πŸ’¬

If you want to take your training to the next level & really find how strong your body can truly become ... you need to fall in love with the process. Nothing happens over night. There is no "moment" where things all of a sudden start to click. It takes endless training sessions, month after month & year after year to find what's possible. Don't just tell me you want it - show me. πŸ‘ŠπŸ»
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76πŸ’¬

Let's talk about Olympic weightlifting technique during the snatch movement! πŸ‘‡πŸΌπŸ‘‡πŸΌ
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Today's topic is the 1st pull or beginning portion of the snatch movement. During this pull, it's important to keep the bar extremely close to your shins. Don't pull it into your shins and cut up your skin (something almost all lifters do at some time or another), but keep it as close as you can. πŸ‘ŠπŸ»
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During this portion of the pull your weight will be shifted back in your heels as tension builds in your hips (which will be released in the later portion of the lift). The 1st pull ends as the bar passes the knee with the chest over the bar. Often athletes still learning technique will try to stand tall too soon during the early portion of the lift so the keeping your chest over the bar during this phase is key. πŸ”‘
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Take away: a proper 1st pull is essential to setting up the rest of the lift. Keep the bar close & your chest over the bar. Don't let your toes pop off the floor but think about smashing your heels into the ground. βœ…βœ…
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Shout out to @hookgrip for his amazing video used in this post. And also big thank you to @kuo_hsing_chun for being such a great example!
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If you enjoyed this post on Olympic weightlifting technique and would like me to start taking more on this topic let me know in the comment section below!
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178πŸ’¬

When we were beginners you could easily improve by just adding on 5 or 10 pounds to the bar every single week. However everyone eventually comes to the point where they need to start programming their training differently to see continued improvement. This is called periodization and the basic components of it are the topic of today's post πŸ™ŒπŸΌ
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The goal of any periodization plan is to have constant variation in volume (how many reps x sets x weight) & intensity (weight on the bar) in a systematic format in order to achieve the most efficient results in improved performance. βœ…
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Every workout is a stressor to your body that leaves you with a short term decrease in performance. However with enough recovery, your body can improve upon its original state. This is called supercompensation. If your next workout, or group of workouts is too intense you won't recover adequately. In the same way, if you proceeding workouts or group of workouts isn't intense enough you won't ever change because you won't be stimulating your body enough to create supercompensation. The more your body gets accustomed to training, the more it can adapt and handle an increased stimulus (more volume, more intensity, 2 a day workouts, heavier training days grouped together, etc) πŸ‘ŠπŸ»
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Take away: there are a thousand plans out there but they all abide by the same rules. Stress, recovery & supercompensation to achieve a new improved result. Finding a good coach is a great first step to finding the one that's right for you as there are plenty of factors that determine the right plan (age, how long you've been training, quality of technique, time for recovery, etc).
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If you enjoyed this quick post on program design and would like me to talk more about programming in the future, let me know in the comments section below!
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81πŸ’¬

Historically, one of the most serious back injuries for weight lifters is spondylolysis. This is a stress fracture of the spine. It occurs at the pars interarticularis usually around the 5th lumbar vertebrae.πŸ‘‡πŸΌ
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Mechanically, this area absorbs a significant amount of force, especially if the low back is in an over extended or arched position (right photo). Repetitive loading of this area with an extended spine over time is thought to be the main cause of developing this injury. πŸ‘ŠπŸ»
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TAKE AWAY: Make sure to always maintain your spine in a neutral braced position when squatting or performing the Olympic lifts. I like to use the cue "brace your core like you're about to get punched in the stomach." If you so this correctly, you'll feel you're entire core (not just your 6 pack abs) get rock hard. THEN start your lift. Have a friend video your lift from the side so you can see how well you maintain this braced position. A small arch in the back is not dangerous - BUT a large over extended spine over time can cause a serious injury. ---------------------------------
To read more on other common back injuries that occur in weight lifting, how to screen for them to find out the injury you have & how to deal with them - check out the article "How to Screen Your Low Back Pain" on SquatUniversity.com πŸ“²πŸ“²
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Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance.
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183πŸ’¬

One of my favorite exercises to help prime your lateral glutes prior to training and improve knee control is the banded lateral kick (also called unilateral abduction). Find a small resistance band and place it around your ankles. Perform a small squat and without letting your stance leg waver at all - start kicking out to the side. After performing 10-15 reps like I show - your glutes should be on fire (this is a good thing). πŸ”₯πŸ”₯
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I recommend doing 2 sets of 10-15 reps before your training sessions as a part of your warm-up.
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67πŸ’¬

I'm going to tell you something that may shock you ... your back pain started FOR A REASON. Taking medications & resting until the pain goes away is only a temporary solution. It does NOTHING to address why your problem started in the first place. If you take this strategy in treating your pain it will likely come back. πŸ‘ŠπŸ»
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The next time your back starts to hurt - go see a qualified professional that understands your goals/training style & can help you return to those things safely with proper rehabilitation. Because guess what? Your body was meant to be active & move heavy objects and any doctor that says "you should stop barbell training & take these pain meds" likely doesn't understand the body as well as he or she thinks they do.πŸ‘ŠπŸ»
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Don't waste your time mopping up water from an over flowing sink when you could fix the problem for good by turning off the water. πŸ˜‰
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223πŸ’¬

Not everyone can have a perfect upright chest when squatting - and anatomy plays a huge role. Here's a great example today from Dr. Layne Norton (@biolayne)πŸ‘‡πŸΌπŸ‘‡πŸΌ
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When someone has femurs that are longer relative to the length of their torso - it will be NORMAL to have a more inclined chest in order to stay balanced (aligning the barbell over your mid foot when viewed from the side). βœ…
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Want to know if you have longer femurs? Try these two steps: 1️⃣ kneel by a wall & place your foot 5 inches from that wall. Without your heel popping off the ground see if you can touch your knee to the wall at 5 inches. 2️⃣ View your squat from the side. Does the bar track over your Mid foot? If you can pass the ankle mobility test and have a forward inclined chest even with the bar centered over your mid foot, there's a good chance you have relatively longer femurs & that type of squat is normal for your body. βœ…
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Can you improve this forward chest position? To a point yes - by improving ankle mobility and/or wearing a weightlifting shoe with a raised heel. But even then - understand that you cannot beat & change anatomy. It's all about finding the squat that's right for YOUR body & maximizing your potential when you get there! There is no "1 size fits all" when it comes to technique & just because someone has a forward chest doesn't mean they're automatically squatting with bad technique!! πŸ™ŒπŸΌπŸ™ŒπŸΌ
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357πŸ’¬

So many have the question β€œare the quads activated more during a front squat than a back squat?” Find out the answer today! (FULL YOUTUBE video linked in bio!) πŸ“²
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While there is clearly more torque comparatively placed on the knee joint during a front squat, the body does NOT activate the quads more to overcome this force. The quads are already β€œturned on” during the squat in order to lift the weight. Instead the body redistributes power from the hips to the knees to help the body complete the lift. βœ…
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While a squat may look more β€œhip dominant” or β€œquad dominant” the squat does NOT exclusively train the quads, hamstrings or glutes. All of the muscles of the lower body are activated together to extend the hips and knees regardless of how the squat looks or the amount of torque that is placed on the joints. If there is less torque on one joint, the body redistributes energy from the vastus quad muscles and glutes via the hamstrings and rectus muscles (muscles which cross 2 joints) to help overcome the increased torque at the other joint. This is called Lombards Paradox. πŸ€“
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99πŸ’¬

Changing up your squat technique places different stresses on your spine. Find out what this means for your training today πŸ‘‡πŸΌπŸ‘‡πŸΌ
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Because a back squat has a more inclined chest position compared to a front squat, there will be more torque placed on the small vertebrae of the lumber spine (low back). This means in order to keep your back from collapsing in 2, your erector muscles of your back have to work harder! βœ…
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This means someone with a back injury may have an easier time returning to squatting by reintroducing the front squat first. πŸ™ŒπŸΌ
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A healthy athlete however is fully capable of handling forces from any technique and should not avoid a certain lift for fear of injuring their back! πŸ‘ŠπŸ»
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62πŸ’¬