{"id":3482,"date":"2019-05-21T15:07:16","date_gmt":"2019-05-21T20:07:16","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=3482"},"modified":"2019-05-21T15:07:20","modified_gmt":"2019-05-21T20:07:20","slug":"how-to-become-friends-with-the-squat-rack-part-2","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/how-to-become-friends-with-the-squat-rack-part-2","title":{"rendered":"How to Become Friends with the Squat Rack (Part 2)"},"content":{"rendered":"\n
\"How<\/figure>\n\n\n\n

Women are embracing resistance training<\/a> and not just with tiny dumbbells. For decades the squat rack seemed\nlike it was only used by men, but times are changing. In part one of this series<\/a>, you learned\nhow to prep your body to progress your squats to the rack. Now it\u2019s time to get\ninto the finer details of squatting safely and efficiently with a barbell. Two\nkey components come into play when you step into the rack for the first time:\nsafety and technique. Let\u2019s dive into the right way to set up and perform a\nsquat from the rack so you can crown yourself master of the iron in your next\ngym session. <\/p>\n\n\n\n

\"How<\/figure>\n\n\n\n

Safety in the Rack<\/strong><\/h2>\n\n\n\n

How you set up in the rack determines how\nwell your squat set will go. A lot more goes into un-racking the weight than\nmeets the eye.<\/p>\n\n\n\n

These are\nfour considerations when moving the bar out of the rack.<\/p>\n\n\n\n

Bar position<\/strong><\/h2>\n\n\n\n

Positioning the bar properly on the\nshoulders (not the neck) helps distribute the weight evenly as you load the\nspine. <\/p>\n\n\n\n

Lifters typically use either a high bar or low bar position<\/a>. Switching\npositions changes the biomechanics of the squat, so choose wisely. <\/p>\n\n\n\n

High bar position is the go-to for most gym\ngoers. This positions the bar across the upper traps, which allows you to\nmaintain a more upright position during the movement. It places more emphasis\non the quads, forcing your knees forward while in a narrower stance. <\/p>\n\n\n\n

If you find you fold forward during a high\nbar squat, try placing small 5-pound plates or blocks under your heels. This provides\ngreater leverage if you have less-than-stellar thoracic spine or ankle\nmobility. <\/p>\n\n\n\n

Low bar position is typically seen with a\npowerlifting-style squat. The bar sits between the rear delts and upper traps,\nabout 2 to 3 inches below the position for a high bar squat. This requires a\nmore forward-leaning torso position and targets the glutes and hamstrings as\nyou sit back into a deeper hip hinge. <\/p>\n\n\n\n

Alignment<\/strong><\/h2>\n\n\n\n

Alignment can make or break<\/a> the success\nof your squat. It\u2019s important to keep your torso rigid, knees slightly out, and\nribs down (rather than jutting out) during a squat. <\/p>\n\n\n\n

Since these guidelines are much easier said\nthan done, it\u2019s important to ease into heavy weights until you master squatting\nposture.<\/p>\n\n\n\n

Your spine should extend (slightly arch)\nthrough the upper back while remaining neutral in the lower back. It\u2019s common\nto go the other way\u2014rounding forward from the top and arching hard in the bottom\u2014which\ncan lead to vertebrae compression, Sacroiliac (SI) joint pain, and other\ninjuries. <\/p>\n\n\n\n

Another great cue for squatting posture is\nribs down. Keeping your ribs aligned with the pelvis will prevent you from\narching the low back. <\/p>\n\n\n\n

And finally, keep those knees out. If your\nknees cave in, try placing a mini band above them. When you lower into your\nsquat, press your knees out on the band.<\/p>\n\n\n\n

Breathing<\/strong><\/h2>\n\n\n\n

Breathing correctly during a squat<\/a> not only\nimproves your technique, it also prevents injury as you get you stronger. Never\nhold your breath during exercise (unless you\u2019re underwater). This is a quick\nway to faint, putting yourself at risk of a serious fall. <\/p>\n\n\n\n

Each breath should fill your torso like a\n360-degree canister. Take a big breath at the top, filling your belly while\nexpanding through the ribs and back. <\/p>\n\n\n\n

Walking out<\/strong><\/h2>\n\n\n\n

If you nail the walkout, you are set up for\nsuccess with your squat. The best strategy is to position yourself under the\nbar with your hips slightly tucked. From here, stand straight up to lift the\nbar from the rack. Then take one step back with either foot. Step out to the\nside with the next foot, and then directly out to the side with the first foot.\nThink back, out, out. There\u2019s no need to walk several feet from the rack. The\ncloser you are to the rack, the more energy you conserve for your squat (plus\nit\u2019ll be easier to re-rack the bar when your set is finished). <\/p>\n\n\n\n

To re-rack, walk straight into the rack\nuntil both sides of the bar hit the rack. Squat straight down and set the bar\non the hooks. <\/p>\n\n\n\n

Putting it all together<\/strong><\/h2>\n\n\n\n

Barbell squatting uses the same basic\nmovement patterns as a bodyweight or dumbbell-loaded squat. However, a few\ncaveats come into play when the spine takes some of the load. Here is a\nstep-by-step guide to build a\nconfident squat<\/a>.
\n
\n<\/p>\n\n\n\n

1. Breath technique: Once you create\nthat 360-degree canister breath in your torso, initiate the squat. As you\ndescend, begin to exhale. You want the exhale to last through the rep, so don\u2019t\nforce it all out at once. As you move, the exhale will contract the torso\nmuscles, creating a corset that protects the spine. Repeat this process for\neach rep, resetting the breath at the top of every squat.<\/p>\n\n\n\n

2. The first break: The squat initiates through the knees,\nnot the hips. Think about breaking at the knees by forcing them outward as they\nbend. Focus on sitting between the knees, not back in the hips (unless you are\ndoing a high-bar squat). <\/p>\n\n\n\n

As the knees start to bend, your hips will\nnaturally hinge to follow suit. When you push back up, drive through the knees\nand the hips at the same time, locking out the quads and glutes in the top\nposition. <\/p>\n\n\n\n

3. Depth check: Every squat will look\ndifferent, so don\u2019t expect your squat to be a textbook depth. Make your squat\nyour own by squatting as deep as your body allows. Hip mechanics, ankle\nmobility, strength, flexibility and mobility, and stability throughout the\ntorso and hips play a considerable role in squat depth. If you want to work on\ndepth because you can\u2019t squat to parallel (where the hips sit just below the\nknees), then try squatting to a box.<\/p>\n\n\n\n

4. Power play: Control and tension are\neverything when it comes to building solid squat strength. Keep tension on the\nbody throughout the movement and don\u2019t let gravity take over. <\/p>\n\n\n\n

Lower the weight at a controlled pace and\navoid hanging out in the bottom for too long as this will cause the body to\nlose tension. It\u2019s best to hit a comfortable depth and shoot straight back up\nas quickly as you can. <\/p>\n\n\n\n

Conclusion<\/strong><\/h2>\n\n\n\n

Squats are an important compound movement\nthat help build whole body strength. You can get even stronger in your squat by\nadvancing to a rack with these tips and guidelines. <\/p>\n","protected":false},"excerpt":{"rendered":"

Women are embracing resistance training and not just with tiny dumbbells. For decades the squat rack seemed like it was only used by men, but times are changing. In part one of this series, you learned how to prep your body to progress your squats to the rack. Now it\u2019s time to get into the […]<\/p>\n","protected":false},"author":10,"featured_media":3484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[4],"tags":[],"yoast_head":"\r\nHow to Become Friends with the Squat Rack (Part 2) - Health Perch<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/how-to-become-friends-with-the-squat-rack-part-2\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"How to Become Friends with the Squat Rack (Part 2)\" \/>\r\n<meta property=\"og:description\" content=\"Squats are an important compound movement that help build whole body strength. 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