The Squat Bible: The Ultimate Guide to Mastering the Squat and Finding Your True Strength by Aaron Horschig & Kevin Sonthana & Travis Neff

Author:Aaron Horschig & Kevin Sonthana & Travis Neff [Horschig, Aaron]
Language: eng
Format: epub, pdf
Publisher: Squat University LLC
Published: 2017-04-11T23:00:00+00:00

Whether you’re performing a low-bar back squat or overhead squat, you must engage the posterior chain prior to starting the squat. Loading our hips (the powerhouse of our body) will take pressure off the knees. Not engaging the posterior chain will increase the likelihood of the knees wobbling around.

Touchdown Progression

If the athlete is unable to correct knee instability with cueing, it’s time to take a different approach. This means moving onto one leg and perfecting the pistol squat. You would be surprised by how many powerful athletes are capable of squatting a tremendous amount of weight but unable to perform a simple single-leg squat.

In the strength game, we often forget about training on a single leg because we spend so much time working on improving our numbers on the main core lifts: the squat, deadlift, clean, and snatch. In doing so, it is easy to unknowingly develop weakness in some areas of our body. Challenging yourself with single-leg squats can illuminate any deficits you have. Not only that, but performing single-leg activities will work on balance. Every athlete needs to work on balance.

By starting small and progressing appropriately, we can see a dramatic change in the ability to control the knee. In order to do this, we will use a small box or a weight plate. Starting with a lower surface, we can then work our way up to a full pistol squat.

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