Today, let’s talk about the squat, as it plays such an essential role as a triathlete but also as an everyday movement. We call this a Functional Movement, which is when a person uses everyday movement at home AND in the gym.
In my “Rulon Rules: Strength Training & the Triathlete” Book, I talked about the importance of strength training for a triathlete. I also talked about some of my FAVORITE lifts in the book. While I didn’t get into CRAZY detail of how to do the lifts, if you signed up for the bonus, you would see the 20 videos that I put together for how to do a particular movement. The videos show you how to do the action. As a coach, it is easier to write down what I am looking for, and then you can watch the video at your convenience.
Here is a video of Nick from The Tribe Strength & Conditioning, doing a Back Squat, facing forward. Watch this first:
Here are “Five Key Points to a Back Squat:”
- Shoulders and hips are aligned. Feet are slightly past hip position with toes turned out. The core is engaged. (Ladies, your hips are not that wide!)
- Only go down as low as you feel comfortable. If you need a box or a bench to tap while doing the squat, that is fine, but no sitting!
- Make sure you are comfortable going into a squat position before you put any load on your back for a back squat.
- If you are not comfortable going into a back squat, there are other options for squats: Air squats, goblet squats, front squats, and Overhead Squats (Advanced). You have to do what is BEST for you!
- Make sure you get a proper warm up when performing squats. Activate the glutes, quadriceps, and hamstrings, but don’t forget about the shoulders and traps as the bar is on the back.
Here is the video of Nick from The Tribe Strength & Conditioning Gym, doing a back squat from the side:
As you see, Nick is going past 90 degrees, and THAT is ok because that is what he knows. As a triathlete, you may not have that flexibility in your ankles and hips. That said, remember to do what is best for you. I would like to see at least 90 degrees, and you probably do that every day (the throne!).
Squats are essential to everyday life. They are the building block of your swimming, cycling, running, and moving. I highly recommend them. Are you interested in my Book or ebook? Click the photo below TODAY!