Jen Rulon

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:”

  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, 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!

Rulon Rules Strength - Training & The Athlete

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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