Jen Rulon

Importance of a Squat

Today, let’s talk about the squat, as it plays such an essential role as a triathlete but also as an everyday healthy human movement. We call this a Functional Movement, which is when a person uses everyday movement at home AND in the gym.

On the JenRulon 2.0 App, you will see squats, ranging from air squats, Kettlebell Squats and Dumbbell Squats. Which I love ALL of them. If you can get under a bar, I think it is great but the key to squats is doing it properly without load and then adding load (weights).

Check out the videos that I did a while back in San Antonio with The Tribe Coaches. Here is a video of Nick from The Tribe Strength & Conditioning, doing a Back Squat, facing forward. Watch this first:

Key Points of Back Squat

Here they are: “Five Key Points to a Back Squat:”

1. 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!)

2. 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!

3. Make sure you are comfortable going into a squat position before you put any load on your back for a back squat.

4. 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!

5. 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 or an every day healthy human, 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 Life!

Squats are essential to everyday life. They are the building block of your swimming, cycling, running, picking up your kids, grandkids or even a pencil on the floor. 

The goal for squats as we age is not to lift heavy sh&% all the time, the goal for aging is to maintain that muscle mass as long as we can and it starts with the basics of squatting with the legs and not picking up things with hinging at the hip (#OUCH my back!). 

Interested in getting started in the comfort of your own home with some dumbbells or kettlebells? I got you. Check out my app on Apple HERE or head to the link HERE to get more details. The FIRST SEVEN DAYS ARE FREE and I recently dropped the pricing! 


AUTHOR: Jen Rulon

I have been coaching triathletes, runners, and cyclists for over 21+ years; I received my Master's Degree in Kinesiology with an emphasis in Exercise Science. And as you may have learned, there is more to life than swimming, biking, and running. It is a lifestyle, and I am here to help you cross that finish line with a smile, whether it is an Ironman Triathlon or the Ironman of Life. You can find my knowledge shared in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Southwest Research Institute Human Performance Summit, Training Peaks Workshops, "Self Motivation Strategies for Women" on Amazon, Men's Journal Online, and the New York Times. I also practice what I preach—she's a 15x Ironman Triathlete who participated in the Ironman World Championship in Kona, Hawaii, on October 14, 2017.

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