Written by Brittany Kohnke

The king of all exercises: the squat.  What seems so easy for some can truly be a royal pain in the ass for others.  Perfecting your squat technique takes an understanding of biomechanics and consistent refinement and practice.  Working with a variety of athletes and being a competitor myself I found there are a few cues that can improve the squat from both a performance and injury prevention standpoint.  Before I get into those cues, it is important to understand what type of squatter you are.

Generally, there are two camps of people.  The people who have an upright, seemingly perfect squat form and those who resemble more of a folded over, good morning-type squatter.  The Internet trolls may disagree with me here, but NEITHER is good or bad. The respective form is dependent on your individual leverages, strengths, and weaknesses so having an understanding of where you fall on this continuum will be important as you read through these cues.

The first type of squatter are those people as I mentioned who will remain relatively upright during the descent and ascent of the lift.  These lifters have proportions (i.e. femur length compared to torso length) that are relatively balanced which allows them to squat deep and remain upright for most of the lift.  Again, generally speaking, these people will have strong ass legs in comparison to their low back.

The second type of squatter are those who tend to look pitched forward at the bottom of the lift.  These are the people with long femurs in relation to their torso, thus creating a squat that looks more like a good morning coming out the hole.  Again, this isn’t a bad thing, we can’t change how our bodies are built, but it’s just a different “look” to the squat. People with this form typically have strong backs in comparison to their legs.

Regardless of where your squat falls, the following 4 cues can be used to un-f*ck your squat, particularly for raw lifters.

Cue 1:  “Squeeze your elbows together”

The squat really starts in your set up.  This often over-looked aspect by a lot of beginners is perhaps, in my opinion, the easiest and most impactful cue because if you’re not prepared from the start, your squat will go to shit real quick, regardless of how “perfect” it may be.  Whether you are implementing the high or low bar set up, the idea of squeezing your elbows together remains. Your hands should be placed as close to your shoulders as your mobility will allow. Elbows should be pointing back behind you as you think about pulling them “together” or towards the spine.  Again, this will look different on everyone, but the concept remains the same. Squeezing your elbows together will allow your upper back to create a “shelf” and secure the bar into place. This tightness will also help mitigate any discomfort caused by the bar while helping to implement cue #2.

Cue 2: “Drive your back into the bar”

As you’re coming out of the hole of the squat, there is a tendency for the chest to fall forward to some degree.  Regardless if you’re in the short or long femur club, this pitch forward can mean the death of the lift. Once the bar strays from that magical center of gravity point (generally around the mid-foot), recovering can be very difficult if not dangerous.  To help avoid or mitigate that, coaches will say “drive your back into the bar”. This cue has actually replaced the popular “chest up” as it helps keep the lifter in both spinal alignment and within the center of gravity path. You see, chest up creates extension, particularly in the lumber spine, which during the squat is the last thing we want happening.  Thinking about pushing your upper back into the bar will automatically keep the chest up, but ensure the energy being created and moved stays in that center of gravity while keeping the spine neutral. Further, this cue can also help lifters think about driving their legs and using their back simultaneously (more on that concept in cue #3).

Cue 3:  “Knees to the wall in front of you”

Wait a minute, did I really say your knees need to be forward in the squat?  How can that be if we follow the infamous “weight in your heels” cue as we are coming out of the bottom of the squat? Hate to tell you, that cue is crap for most of us.  The phrase “keep your weight in your heels” was actually coined for equipped powerlifters, but somehow it has been deemed appropriate for general squatting technique. A better way to look at it is to keep your weight distributed evenly throughout the foot (particularly in three points: the big toe, pinkie toe, and heal).  As you ascend up you want to “keep your knees on the wall in front of you” as long as possible. Generally, coming out of the hole and for the next 3-6 inches is where a lot of lifters tend to “get stuck” or “buried”. There will be this tendency for the hips to shoot back, making the hamstrings and low back take the brunt of the load, leaving the quadriceps almost out of the whole equation. Even if you are a back-dominant squatter, this is not a good position to be in.  To neglect not only the biggest, but the most advantageous muscles really limits the lifter’s potential and more importantly, puts them at risk for injury. Thinking about keeping the knees forward will help deter this shift back from occurring by keeping force production balanced and efficient. On a side note, this was the most impactful cue for myself as a lifter. I struggled for 2 years to break the 300lb mark, but once I was able to get my quads involved, PR’s were coming every meet thereafter.  

Cue 4:  “Stay strong in your legs”

Over the last few years, I started to see some trends amongst my athletes as I began coaching the squat more and more.  Some of these trends would also show during my own training so I knew I had to figure out a way to combat some of these slight technical flaws to not only help my people but ascend me to the next level.  “Stay strong in your legs” is a pretty broad way of saying be intentional in your reps by grounding your legs throughout the entire move. Let me explain.

Yes, the squat is technically a total body exercise.  From maintaining upper back tightness, bracing your core the entire 360-degree circumference, and using your lower body to drive you up, there really isn’t a muscle not working or engaged at some point.  Being intentional about each rep reinforces this, but particularly in the legs. From the start, the legs and glutes should flex as you stand waiting to perform the rep. This, in my opinion, and experience, creates a slight “activation” of the very muscles we want working when the weight is trying to hold us down.  Then, during the descent, there should be a mind-body connection with the legs to help you control your descent. Whether you’re a dive bomb squatter or someone who is precise and calculated as you go down, the legs need to be very much involved and thought of. Finally, as you are in the hole and making your way up, you should be thinking of pushing your legs through the floor as your upper back drives into the bar.  Staying strong in your legs allows all of that to happen; briefly letting this just “happen”, especially during sub-max and maximal efforts, again, limits potential and puts one at risk for injury.

Well there you have it, my top 4 cues raw lifters should live by!  During your next squat session, give these a try and be sure to tell me what you think!

Written by Precilla Navarro

#kidswhopowerlift is now a thing! How cool is that?! But how do you know when your kid is ready to start powerlifting? Here are a few things to keep in mind.  

Age vs. Attention Span

Will your child pay attention? Are they trainable? There are children as young as 4 or 5 that can pay attention and learn technique without an issue. There are also some who aren't 100% interested, have a short attention span and just aren't ready. So it’s not really about how old they are, it’s about how well you know your kid. Just like adults, if the child isn’t really into it then they aren’t going to take it seriously and that can lead to injury.

Coaching

Your kid is ready! Now what? If you have no clue how to train someone else or are a beginner yourself find someone else. The challenge is finding a coach who's knowledgeable and good with kids. It's amazing what a little encouragement and positive feedback from their coach can do for a child trying something new.

HOW TO START:

Start with technique. You can use a PVC pipe or simply just do the movements with bodyweight before you incorporate an actual barbell. Once your child has the technique down then you can add weight. You can with add weight to the PVC pipe or you can find lighter weight barbells on www.xtrainingequipment.com.

Adding weight to the barbell should be thought of like a promotion. Make sure to celebrate all their hard work as you go along. Learning all the cues for proper technique, breathing and bracing should always be a priority and continuously worked on.

Once you start adding weight, start with volume with low to moderate weight. Personally, we don't have our daughter hit heavy singles or doubles, we usually do triples towards the end of a meet prep but before that, it's sets of 6 or more. High volume training is great for perfecting their motor skills and allows them to perfect their technique. Once your little lifter understands proper bracing and the Valsalva maneuver, you can introduce a lifting belt for those heavier training days. We recommend ordering a custom sized belt from Pioneer General Leather Craft. Every coach should know their lifter and not force them to do anything they're not ready for, this is the same for kids. Some kids can handle lifting heavier for low reps and some aren't ready. Lifting heavy is very mental and can intimidate your beginner lifter. At the end of the day, make sure everyone is having a good time and celebrate each accomplishment.

The first time I picked up a barbell was in 2014.

My first meet was in 2016.

Since that first meet I’ve competed in a few more, I’ve handled tons of athletes and I became a USPA State judge. I love meets! I love the chalk in the air, the adrenaline, the jitters, the screaming, the crowd and all the passion that goes into it. Whether I’m competing, handling, reffing, sponsoring or simply spectating I always leave having learned something new. Here a few tips I have for meet day.

Have a good handler: You handler is like your parent for the day. They become your coach, your decision makers, your caretaker, your cheerleader, and your assistant. Need something? They got it! What’s your next attempt? They got it! How far out are you? They got it!  Your handler should be someone that you can trust, has your best interests in mind. They are there to let you be great but not let you injure yourself in the process. Communication is necessary but so is accessibility. Click here to check out the fanny pack that makes every handler’s job a little easier.

Have all your gear: You should have everything you will use on the platform at gear check. You singlet, t-shirt, socks, wrist wraps, knee sleeves, knee wraps, lifting belt, any and all shoes you wear during your lifts. They will even check your underwear! You will also need your up-to-date membership card and your id.

Your gear should be stuff you're used to lifting with but if you need something new get it far enough in advance to make sure that you like it and you get comfortable enough to use it on the platform. You might also think about bringing ammonia, baby powder and a travel sized safety kit, just in case.

Know the rules: So you decided to powerlift and then you decide to do a meet! Pick a meet and find out which federation that meet is sanctioned by. Then your next job is to learn the rules of that federation. Find the rule book online and read. Does your attire need to have certain specifications? Are there brand limitations? Do you know the specific lift commands? This can be a little overwhelming but the more you know the better and ask questions.

Have a good attitude: Powerlifting is hard and we sacrifice a lot to get a total but at the end of the day, it’s about empowerment. Feeling good about yourself and helping others feel good about themselves. If you don’t believe that, that’s ok. I’m still gonna cheer you on if I ever see you at a meet because it’s what I love most about powerlifting. Everyone at a meet knows what it took to get there and they are ready to scream your name when it is your turn on the platform. Do the same for them. At most meets the judges, spotters, loaders, and other staff are there as volunteers. They are sacrificing their physical bodies and their time to make sure you have a great meet. Be nice to them. Show them your gratitude. A thank you and fist bump can go along way.

Train hard and have fun!

Check out our Meet Day collection!

Written by Sara Lee

So, no-crap, there I was sitting in a classroom on Fort Bragg racing three other girls in my small group on who could “go green” the fastest.  The year was 2014 and we had one of the first generations of the emWave (https://www.heartmath.com/science/) hooked up to our ears.  This by no means is the correct intent behind the tool, but we were all type-A, highly competitive women so we will find a way to turn relaxation techniques into a high stakes event. Aside from a yoga class here and there, this was my first truly immersive experience in the application of breath work with the intention of augmenting human performance.

So why has the concept of big Buddha belly breathing matriculated into how we perform as athletes? Short answer, because it works. Continue reading for the long answer.

When it comes to fitness, whether it is a performance in the gym or as a tactical athlete in the realm of military, law enforcement, or first responders, we are held accountable by General Adaptation Syndrome Theory (GAS). The theory addresses how the body reacts to short and long-term stress and how they influence the human body.  

Stress is stress. No matter if we are pulling our hair out at work, sitting in a room full of people we’d rather not be, or throwing iron in the gym we are eliciting a physiological stress response. Further, then that, I now want to influence the stress response so that a positive adaptation is a result, it may be a reduction in anxiety or higher cognitive acuity in my performance.

The inverse U model or “flow state” model addresses the relationship between arousal (stress) and performance.

Very simply, to achieve the peak of human performance we must learn how to manage our stress.

Here is where that hippy science comes to light. We can effectively use the breathing technique to manage our arousal levels.

As athletes we know the feeling, it’s that fluttery and semi angsty feeling as our heart rate rises that lets us know we are outside of the safety of the practice. While it would be interesting to Hulk out, to perform optimally across modalities we as athletes need to be mentally present in the building.

This is done through deliberate diaphragmatic breathing.

Place your hand on your stomach and the other on your chest, then take a breath. Does your chest rise or does your belly expand? For most of us, it will not be the latter.

Incorporating Deliberate Breathing:

1. Carve out 5-10 minutes of uninterrupted time in a relaxed environment.
2. Sit upright or lay flat on the back placing one hand on the chest and one on the abdomen.
3. Take a deep nasal to inhale, filling the belly.
4. Forcefully exhale, feel the belly collapse.
5. Repeat the cycle.

This is a baseline, once we are able to easily differentiate and move in and out of these breathing patterns it is appropriate to start incorporating the protocol into practice.

Whether we are choosing to inspire nasally or orally where the air goes matters for the following:

Benefits of Deliberate Breathing:

1. Reduction in symptoms of anxiety and depression
2. Decreases Heart Rate and Blood Pressure (activation of the parasympathetic NS)
3. Decreases cortisol
4. Increases blood flow to the muscle tissue
5. Increases cognition (managing state of arousal for performance)

Despite breathing being an involuntary event adopting deliberate breathing into our physical pursuits takes a bit of practice. It also builds the foundation for more advanced breathing protocols such as super-ventilation and hypoxic work that can be incorporated into training modalities.

Advancing YOUR Breathing Practice:

Below is a list of resources that you can use to help develop your own practice.

Phone Apps:

1. Headspace: Meditation
2. Simple Habit
3. Breath (iPhone)

Fitness & Lifestyle:

1. 90/90 Breathing Protocol (best applied during warm-ups)
2. Power Strength Endurance

Get to know Sara better on Instagram 

Additional Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/

https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2038162/pdf/brmedj03603-0003.pdf

Recinto, Christine, et al. “Effects of Nasal or Oral Breathing on Anaerobic Power Output and Metabolic Responses.” International Journal of Exercise Science, pp. 507–514.