Abdominal Exercises | Bench Press | Bent Lateral Raise | Calf Raises | Chest Supported Row
Curls | Deadlift | Decline Dumbell Press | Dips | Flat Dumbell Press | Floor Press
Incline Dumbell Press | Lat Pull-down | Lateral Shoulder Raise | Leg Curls | One Legged Squat
Push-ups | Rope Press-down | Seated Dumbell Clean | Seated Dumbell Press | Seated Row | Shrug
Side Lunge | Stiff Legged Deadlift | Squat

Squats

Considered the king of all lifts it is also the most misunderstood. Often cited as being bad on the knees or back, any danger is derived from improper form. If an athlete had to do only one lift, the squat would be it. There are very few muscles not involved in the execution of this lift and it is very important for skating. Setting up after unracking the bar and returning the bar to the rack are the two most dangerous segments of this lift, and spotters should be especially diligent. It is easy for a lifter who has just performed several taxing lifts to want to get the bar back in the rack and let his concentration lapse. The lifter needs to focus 100% from the time he approaches the bar until it is safely in the rack after the completion of the lift.

1. Position the bar in a power rack so it is below shoulder level. Step directly under the bar with you head up and feet about shoulder width apart. Squeeze your shoulder blades together and pull the shoulders back. The bar should rest above the rear deltoids, NOT at the base of the neck or trapezius.

2. Arch your back slightly and tighten the abdominal muscles. This provides a stable base to support the bar. Lift the bar and step back two steps. Take as little time getting adjusted as possible. Moving the feet too much can lead to injury. The feet should be wider than shoulder width and the toes should be pointed slightly out to provide proper alignment for the knees.

3. The eyes should be focused straight ahead. This keeps the head up during the lift. If the head drops the back tends to follow and the body leans forward.

4. The lift is started by the hips moving rearward, NOT by the knees collapsing! You should feel like you are sitting back on a chair. As you sit back the bar should end up moving straight down. Keep the weight on the back half of the feet; do not let the weight move towards the toes.

5. The knees should never move in front of the toes. If a line was drawn from the front of the knee to the floor at anytime during the lift, it should hit the foot.

6. Descend until the thighs are parallel with the floor. Lift the weight by using the hamstrings, glutes, and back to move the bar. Quads are a secondary muscle.

7. Push out with your knees and try to “spread the floor” with your feet. The knees should stay wide and should never move towards each other during the lift. Accelerate the bar through the lift but slow down just short of knee lock out.

Correct form just before thighs reach parallel. Knees are behind toes, head is up, squatter is sitting back, weight off toes toward middle/rear of foot, bar directly above knees, which are above mid-foot.


Correct Bar Placement Incorrect- bar too high


Head up, elbows down, feet wide and slightly pointed out, knees spread wide.


Examples of Proper Squat Form
World record squatter Brent Mikesell. Notice his head is up, knees are out, and he is sitting back not down (shins are perpendicular to the floor). Washington State University assistant strength coach Matt Ludwig, again note his proper form.


Common Mistakes
Squatter is not sitting back and is bending forward at the waist. Squatter’s head is down which will cause rounding of the back and forward lean.
Head down, knees in front of toes, causes forward lean and loss of balance. Heels are off the ground and weight is on toes. This form eliminates the hamstrings and glutes and makes the quads do all of the work. Elbows not held down which leads back to round and head to fall forward.