Let’s talk about squats baby, lets talk about building that peach! Yes, squat talk! Now, before i start, i just want to mention that everything i post on my blog is just my opinion and my experiences. I’m not saying that i’m an expert in squats and their technique but this is what has worked for me.
I’m 5ft 8 which is pretty tall for a girl, so naturally, theres more range of motion when i squat as i have longer legs and need to get more depth than the smaller person. I’ve always found it hard to improve my squat weight. Mainly because i was probably scared to go heavy and then not be able to complete the set. But also because i found it put a lot of pressure on my back and was just darn uncomfortable!
Recently, i had a 1-2-1 personal training session with my trainer. He suggested trying a squat with the bar lower on my back. Oh my was this a miracle!! I took a slightly wider stance and had the bar lower on my back, which felt really unsafe and weird to begin with, but this worked wonders. I’d seen alot of powerlifters/heavy lifters have the bar in this position but never felt confident to try it on my own. By having the bar in this lower position i could get a good depth, go heavier and ultimately feel it in my glutes a heck of a lot more! If you want to try this out get someone to spot your first set, as i wasn’t confident at all and felt like the bar was going to fall off my back! But it doesn’t!
Another thing i realised recently is that i always squat and deadlift without trainers on…i wear socks, but no trainers. I have hypermobile joints, my ankles tilt inwards when i walk/run (if i ever run..), and i find that when i squat with trainers on it actually hurts my ankles. Trainers are designed to support your foot so might have a bouncy heel or more padding in a certain area, so when i squat with trainers i feel like it pushes my ankles into a position that just isn’t comfortable. I like to feel grounded and stable so wearing just socks makes me feel more connected to the ground and able to use my whole foot to push up. The power comes from the whole foot, not just the heel.
Give these alternatives a go and let me know what you think and how you get on!
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