The Xplosive Edge Squat

TRANSCRIPT

Gibb Duval: When dealing with ground based activities, probably the major lift that we teach here and probably the king of all lifts would be the squat. The first things that she's going to do is unrack the bar. With squat we teach a shoulder width stance, nothing wider than shoulder width. We want those feet directly under the hips. Everything that we do, whether it be the squat or a hang clean, we keep the toes straight ahead.

When dealing with squat we're thinking about two major muscle groups. We think about the abs and the glutes. The first thing that she's going to do before any motion starts on the squat is she's going to depress her chest and she's going to flex her abs. So we want to get that spine in a neutral position. We want to put that pelvis in a neutral position. So we actually teach depression of the chest.

S the first thing is those abs are tight. The first movement starts at the hips. She's going to sit all the way down past parallel. The knees are going to open up and she's going to drive up squeezing her glutes together. We're really going to target the abs and the glutes. So down all the way and drive. All the weight staying back on the heels.

We want her to sit down past parallel, trying to get a full range of motion at the hips. Go ahead Candice. Sit down, glutes, and drive. So what we're trying to do is through a full range of motion, we're going to keep this spine in line the whole time. It's very important that she stays back on her heals as we squat.