WORKING TOWARDS THE SQUAT RACK
I am almost positive everyone has seen all the memes out there these days... 'Squat for a Booty' or 'Bro, she must squat' and so on...YES, the squat is an absolutely incredible movement which can promote strength and aesthetics in the lower body ;) However, we need to approach the squat rack with respect. Don't dive in too soon. Be ready for what it can do for you!!Here are a few rules to follow when performing a squat:
- feet slightly wider than hip distance
- toes pointing forward
- 80% of pressure is pushing through heel
- 20% of pressure is pushing through balls of the feet
- knees stay inline with the feet
- knees stay behind the toes
- hips stay in a neutral position (no rolling under or over)
- spine is to stay inline and parallel with the lower leg
- shoulders and chest should remain open and upright
- head and neck are to remain neutral
That doesn't just seem like 'a few rules to follow' now does it? NO!! This goes to show that there is a LOT that needs to be focused on while squatting. SO.... with all of that being said. How do you prepare to get yourself into the Squat Rack performing a beautiful squat?! Here are my recommendations:1. First, you must master the Sit to Stand. This movement will help you to center your body and find grounding within the heels. When performing the Sit to Stand - use the above rules when setting up your feet. (Place them slightly farther in front of you than you think, directly below the knees.) Keep the chest/shoulders tall while you drive the hips up and forward. The goal here is to NOT relax the body when you are seated. Remember we are practicing for a full squat, so hold the core and glutes tight during the entire movement.
2. Next, the Stability Ball Squat OR TRX Squat. These two options both use another force to aid us within our movement pattern. It helps take some of the 'edge' off and allows you to focus on form vs lifting your body weight. I will give a description here for each individual move.Stability Ball Squat: Place Stability Ball between your lower/lumbar spine and wall. Just like with the Sit to Stand, position your feet slightly farther in front of you than you would think and ensure feet are straight forward. You will push your body/back into the ball with even pressure. While pushing your back into the ball, lower your body down into a squat with a straight spine. Make sure you keep your spine in a straight line and DO NOT BOUNCE!!
TRX Squat: Stand tall with TRX handles in hand and elbows at the rib cage. From this position, pull back on the straps to find tightness - but do not begin to move...just pull until straps are tight. Then as you lower down into a TRX Squat, you will extend your arms out in front of you to maintain an upright position through your spine. Throughout the entire duration of this exercise, maintain the same tension on the TRX strap. 
3. Now that you have mastered these movements - you are ready for the full Body Weight Squat. A Body Weight Squat needs to have all of the above principles included. While lowering down, I typically recommend to reach arms out in front of you. Then, while raising back up, your arms can lower to your side. This will help you to keep your center of gravity through your heels.
4. After Body Weight Squats, comes the BOSU Hold Squat. (Right on the BOSU Ball it states that you should not stand on the flat aspect of the BOSU Ball, so legally I probably shouldn't recommend doing this - buuuttttt these are great). For the first time doing these, you will want to have something supportive and sturdy in front of you that you can hold onto. Try to limit the amount that you hold the support in front of you while performing - this will give the desired stability challenge. The great part about this exercise is that you are not limited by the ground, and you are able to plantar-flex and dorsi-flex freely at your ankle (point toes down towards floor and pull toes up, respectively) which can help strengthen the muscles in your lower leg to support you during a full squat. Remember, from the above rules - you want your spine and your lower leg to be parallel. With the free ROM (range of motion) at your ankle, you are able to work towards parallel!! Now, for the HOLD of the BOSU Hold Squat. Lower yourself down into a squat, and find stillness before raising back to the top. This is much easier said than done, but I have trained even the most unstable of people to find stillness. (You will wiggle like crazy on the first few reps!)
5. You are ready for weight...lets add a Body Bar. Starting with a Body Bar is a great transition to prepare for an Olympic Bar Squat. Body Bar weights can be as low 4lbs and will help you progress to higher weights. The Body Bar will be positioned on the shoulders and hands will be placed on the bar approximately 2 times as wide as the shoulders (this is not a strict placement per say, just find comfort). As you lower down into the squat, think about keeping the bar in the same plane of motion the entire duration of the squat. So, from a side view, the bar is not moving forwards and backwards, it stays in a straight line from to the top to the bottom. Start with a low weight and work your way up. Adding weight for a Back Squat changes your center of gravity - so it may take a while to get used to this transition!
6. And FINALLY... The Olympic Bar. Ahh...sweet, sweet victory! You have made it to the rack :) One big recommendation is to have a spotter with you when you first start with the bar. An Olympic Bar weighs 45lbs and is a big jump from the Body Bar. Remember, treat the bar with respect! As far as additional rules, you will follow the recommendations from the Body Bar step, and continue to work on form!
ONE OF THE BEST THINGS YOU CAN DO IS PRACTICE AND HAVE A MIRROR!! Watch yourself and critique your form if you aren't working with a trainer. I always recommend to continue to practice with Body Weight and BOSU Hold Squats for long lasting form improvement!I hope you find this useful! Let me know what you think and your progress! :) XO, Brittany