10 minute squat hold!

  • Get after this at least once this week for the full 10 minutes.  If you want to work up to this, try adding each day. 2, 4, 6, 8, and then 10.
  • Check the photo below.  This is an OHS demo, but aside from the arms overhead, the guy on the left is the position we want to be in for this.  Chest upright, weight in heels, knees out.  Try not to let your back “tip” forward or round out when you are in the bottom.  If you feel yourself lose a good position, stand up, reset, and get back at it.

A couple technique things to notice:

  1. Position of the heels – SHOULDER WIDTH.  The guy with bad form has his toes shoulder width, but his heels are inside of that.  Get the heels in line with your shoulders.
  2. Femur position – the guy with good form has his knees out. By doing this, his femurs are angled outward as well.  The guy with bad form has his knees going straight forward, which isn’t all bad.  But he will create more “space” for himself to squat lower if he takes the angle of the femur outward.  So try that.  Think of your upper leg vs. just your knees.
  3. Neutral Spine – Good form guy is able to maintain the natural curve of his lower back.  Bad form guy has a flat back… no curve in the lumbar spine.  This means that he is actually slightly rounding his lumbar spine and is putting his back in a compromised position. You can see that his tailbone is slightly tucked under.  So, for you, think about wrinkling your shirt in the lumbar curve area.  No flat backs, you want neutral spines with natural curves.

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