The barbell back squat, like the deadlift, is one of the most effective exercises out there. It is also one of the most difficult to learn and get right, as it can cause injuries if not done correctly. Therefore, it is essential to practice and develop proper technique.

Our Strength & Conditioning coach, John Champion has put together a step-by-step checklist to ensure you get the most out of your back squat;

1. Rack should be slightly lower than shoulder height
2. Step under the bar and position it on upper trapezius muscles and back of shoulder
3. Hands as close as possible to shoulders with elbows pointing down (Create a ‘W’ position with your arms)
4. Stand up and take one step backwards
5. Stand with feet shoulder width apart OR shoulder width plus the width of a foot apart, head and chest up and eyes looking forward—NORMAL POSTURE
6. Begin the movement by bending at the hips and the knees, keeping the feet flat on the floor, head and chest up, body balanced and spine maintaining normal lordotic curve
7. Descend as far as possible while keeping the spine in a neutral position (slight curve in back)
8. Keep knees over toes and heels on the floor
9. Reverse movement on way up maintaining correct posture at all times

Squats are more than just a leg exercise. Your legs do most of the work to Squat the weight. But your abs and lower back muscles must stabilize your torso while your upper-body balances the bars. Squats work your whole body from head to toe. This is why you can do Squats heavier than other exercises, and why they’re more effective for gaining overall strength and muscle. Squats work the following muscles…

Before loading up the bar, it is really important to be aware of some common errors clients make. If this sounds like you, make sure you take a step back, and focus on building proper form before progressing with additional weight;

1. Heels lifting off floor—trying to keep back vertical (straight) by keeping the chest up and pushing through the heels
2. Knees traveling excessively forward over toes
3. Bending at waist and losing lordotic curve
4. Head and chest dropping

Happy Squating!

#CHAMPLIFE #STRONGERTOGETHER

In Muay Thai, your technique is everything. The body kick is the most powerful technique in Muay Thai. Power for the kick is generated from the fighters hip rotation, arm swing, and speed of the kick.

The one mistake people make when they first try learning how to kick is they kick with full power right away. By focusing on kicking HARD, you are going to learn bad habits right away because you aren’t thinking about the individual components of the kick.

Even though it may be hard to take a step back and focus on your technique, it is essential to perfecting the technique.

Tip 1: Establish Range

Before kicking you must establish range. When starting out, you should only focus on kicking from a set distance. Once you learn to kick correctly, you can worry about changing the distance of your attacks.

Tip 2: Footwork

When you first learn how to kick, instructors will teach you to take a slight step forward at an angle as you kick. While this is correct, the reality is that no opponent is stationary and your footwork will need to be adjusted depending on your opponent.

Tip 3: Pivot On The Ball Of Your Foot

In addition to the position of your feet, you also want to push off your toes when you kick and pivot on the ball of your left foot… As you kick, your lead foot will twist, as your hips turn for the kick. The twist motion on your front foot will help you generate more power into your kick.

Tip 4: Swing Your Arms

The swing of your arm is going to help you generate that force into your kick and help you turn those hips as you kick and allow your body to stay balanced at the same time.

#CHAMPLIFE #STRONGERTOGETHER

Back squats are arguably one of the most powerful lifts that can be mastered, they are terrific for burning fat, building lean muscle mass and building explosive power.

One of the common mistakes we see clients make, is rushing the process. Not allocating enough time to their pre squat warm up, loading up the bar behind their ability and causing a handful of injuries to their lower back, hips or knees.

Our strength and conditioning coach, John Champion has put together his essential pre-squat mobility routine, we recommend you do around 10 -12 reps on each exercise before warming up under the bar.

Exercise 1: Front Leg Swing

Forward and backward leg swings are a dynamic warm-up for the lower body that improves hip mobility and prepares the body for physical activity.

Stand tall with your feet flat on the floor and your hands on your hips or with your one hand gripping the back of a chair for balance. Lift one straight leg up and swing it straight forward and then backward in a controlled pendulum-like fashion. Return to the starting position.

Exercise 2: Side Leg Swing

Excellent warmup for lower body lateral movements, improves balance, mobility, and coordination.

Facing a stable object and holding on for balance, stand on one foot by raising your opposite hip off the ground.

Swing your leg in front of and across your body, then out to the side. Feel the stretch in your inner thigh, then outer thigh and booty.
Return: Repeat with your other leg.

Exercise 3: Knee Rotations

This exercise will prevent you from any Acl, Meniscus Injuries, Tears. Placing both palms on your Knees moving around in a circular motion with knees slightly bend.

Exercise 4: Ankle Rotations

Stand on one foot. Raise the opposite foot a few inches off of the floor.
Without moving your leg, rotate your ankle in a large circle in one direction.

Avoid extra movement from the hips during the exercise. Keep the hips stable and allow the majority of the movement to come from the ankle.
Try to make the largest circles possible within your flexibility range.

Exercise 5: Air Squat

Step 1: Stand with your feet hip-width apart with your toes pointed slightly outward. Your arms should be hanging loose by your side. Then engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other.

Step 2: Bend your knees and squat down as if you were sitting into a chair. Keep your weight on your heels and keep your core tight.. Make an effort to keep your knees externally rotated (don’t let them collapse inward). As you lower down, you can either raise your arms straight in front of you or keep them bent in front of your chest. Focus on keeping your torso upright and core tight.

Step 3: Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side.

Exercise 6: Cossack Squat

Another stretch aimed straight at the groin, the Cossack squat will do wonders for the long adductors inside the thigh. Both legs get worked in their own special way, so pay special attention to your form.

Assume a wide stance with your toes pointed out about 45 degrees, or essentially a sumo-squat position. Now lower your hips to get into a deep stretch position and bend your elbows, which should be hovering right around knee level.

Deliberately slide your hips from one side to another as far as you can go while keeping the same-side heel down to the floor, your torso more or less upright, and chest proud. Your outstretched, trailing leg will go straight with the heel down and toes pointed up.

Our next video will be taking you through the basic step by step technique on how to safely perform the back squat., Make sure you subscribe below to keep upto date with this great content.

#CHAMPLIFE #STRONGERTOGETHER