If you have finally mastered the beginner squat, then it may be time for you to move on to a more advanced movement. After all, the reason we work out in the first place is to get stronger and better, right?
Today we are going to discuss a few of the most common forms of advanced squats. If you are new to these exercises, please take it slow and make sure you do not over-do it on the first go around to avoid injury. If you need a great personal trainer in Raleigh, give us a call at Invoke. We offer free classes!
Advanced Squat Techniques
Again, if you are just starting out, you should be learning how to do squats the right way by just using your body weight. This will allow you to nail the correct form. Once you’ve got it down, add some weight and change up a few things. When you add the extra weight, your squats will be deeper and you’ll have to use more strength to return to the standing position.
While adding weight is the most common way to ramp up your squats, here are few more suggestions.
Goblet Squat – This squat involves holding a kettlebell, dumbbell, or medicine ball at sternum level. Start by bending your knees slightly and then drop into the squat going straight down and immediately standing back up. Do not reach back with your butt like you do with a beginner squat.
For full range of motion, drop your elbows between your legs and inside of your knees. Goblet squats are great for beginners moving toward the next phase.
Back Squat – Back squats use a barbell and can be somewhat challenging, especially if it is your first time. If you are new to back squats, ask your personal trainer in Raleigh NC for assistance. The barbell should rest on your traps in either a high or low position. This will make it easier to squat with heavier loads.
Keep your hands facing forward with your elbows pointing down. Keep your hips level and use the same bodyweight squat form. With this variation, breathe before you descend and hold your breath as you lower yourself. Exhale as you explode up.
Front Squat – This variation might be the most difficult. You should be comfortable with the front rack position as the weight rests on the clavicles, against the neck. Elbows should be pointed out and your triceps should be parallel to the ground. You keep the bar stable with your fingertips and collar bone to prevent it from rolling. As long as you keep your elbows up and out from the shoulders the bar should be fine even though it will feel a little weird.
As you descend, do not reach back with the butt as you would with a bodyweight squat; keep your body straight instead. Keeping your body straight will help you as you stand back up.
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CrossFit Invoke should be your number one choice when you’re searching for a highly rated personal trainer in Raleigh to help you work on your squats. Our friendly and professionally trained staff are ready to push you to the max so you can get into the best shape of your life. At CrossFit Invoke, we even offer free community and beginner classes. This way you can see what we’re all about without any obligations to join our gym. When you’re ready for a new challenge, give us a call or click here to get started!
