Conquering the Squat

We're about to dive into the world of squats, the undisputed king of all lifts. Whether you're a seasoned gym rat or a newbie on the grind, squats are an important lift in your fitness arsenal. Let's break down why this lift is a game-changer and how you can conquer it step-by-step.

Why Squat?

Before we get into the nitty-gritty, let's talk about why squats should be your best friend:

Total Body Transformation: Squats target your quads, hamstrings, glutes, and core. Want those sculpted legs and a booty that won't quit? Squats have got you covered.
Functional Strength: This lift mimics everyday movements, helping you stay strong and active. From lifting groceries to playing with your kids, squats make life easier.
Joint Health: Squatting improves joint stability and mobility, which means you'll be moving like a well-oiled machine well into your golden years.
Boost Metabolism: The big muscle groups engaged in squats burn a ton of calories, even when you're not working out. Hello, fat loss!

Step-by-Step Squat Guide

Now, let’s get down to business. Follow these steps to perfect your squat and reap all those juicy benefits.

Step 1: Set Up

Stance: Stand with your feet shoulder-width apart. Turn your toes out slightly—think 10-30 degrees.
Brace Your Core: At the top of the lift take a big breath into your belly and, while holding it in, try to expand your mid-section. You can feel your body braced at this point. Using our core to brace for the lift helps to improve our trunk strength and stability.

Step 2: The Descent

Hinge at the Hips: Push your hips back as if you're about to sit on an invisible chair. Your knees should start to bend.
Keep Your Chest Up: Imagine you're wearing a logo on your chest that you want everyone to see. This keeps your back straight and prevents rounding.
Knees in Line: As you lower down, make sure your knees track over your toes. Avoid letting them collapse inward.

Step 3: Hit Depth

Go Parallel (or Lower): Aim to get your thighs at least parallel to the ground. If you can go lower without compromising form, do it! Your hip crease should dip below your knee.

Step 4: The Ascent

Drive Through Your Heels: Push up through your heels, engaging your glutes and hamstrings.
Keep Your Core Tight: Maintain that braced core throughout the movement.
Return to Start: Stand back up fully, extending your hips and knees.

Common Mistakes to Avoid

Rounding Your Back: Always keep your spine neutral. A rounded back can lead to injuries.
Heels Off the Ground: Your heels should stay planted. If they lift, work on your ankle mobility.
Collapsing Knees: Focus on keeping your knees out, aligned with your toes.

Pro Tips for Squat Domination

Warm Up Properly: Don’t dive straight into heavy squats. Warm up with dynamic stretches and lighter sets.
Use Proper Gear: A weightlifting belt can help stabilize your core, and knee sleeves can provide extra support.
Progressive Overload: Gradually increase the weight you're lifting. This ensures continuous muscle growth and strength gains.
Rest and Recover: Give your muscles time to heal. Incorporate rest days and adequate nutrition into your routine.

Spice It Up

Mix things up with different squat variations:

Front Squats: Shifts the focus to your quads and core.
Goblet Squats: Perfect for beginners to master form.
Sumo Squats: Wider stance targets inner thighs and glutes.

Why Squat Until You're 80

Imagine being 80 and still able to squat down to pick up your grandkids without a hitch. Squats keep your legs and core strong, your joints healthy, and your mobility intact. They’re not just for looking good (although that's a sweet bonus); they’re for living a full, active life.

So, what are you waiting for? Get out there, grab that barbell, and start squatting like a champ. Your future self will thank you!

Looking for a killer program to help you build those legs using all kinds of squat variations? Check out Muscle Anarchy programs or Alpha Babe programs HERE.

Also you may want to try our 90-Day Get Huge program which is excellent for coming back from an injury, adding into your CrossFit training, and just starting out (or restarting). Purchase the 90-Day Get Huge HERE.