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Squat University

Dr. Aaron Horschig's guide 📚empowering you to ⬇️pain, optimize performance & find your TRUE STRENGTH 🏋🏼‍♂️💪🏼 ⤵️Link to Core Stability Blog🔥

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In order to lift big weight in either the squat, deadlift, or even the more explosive Olympic lifts, you MUST have sufficient stability of your core. For example, the ability to squat a loaded barbell is generated first in the hips and transferred through a stiffened core. If the core does not meet these high demands of stiffness, mechanics break down and the power generated by the hips are lost, a term coined “energy leakage” by Dr. Stuart McGill.🏋🏼‍♀️ . To stop energy leaks you need to train the core the right way, learning 360 degrees of bracing involving all of the muscles that surround the spine in a coordinated fashion to create stiffness.✅ . I recommend building core stability by using the McGill Big 3 exercises before every training session. Start with just 6 reps of each of the 3 exercises for a 10 second hold.✅ . You can then use exercises like sled pushes to help further your core training. Pushing a weighted sled requires an athlete to generate tremendous force with the legs and transfer it through a stiffened core just like your barbell lifts into the arms and eventually the sled.🥊 . To learn more about higher level core stability training to improve your performance, check out the blog article linked in my bio.📲 . Big shout out to the following who appeared in this video: @ivweissenberg, @bridgeford242, @hookgrip video of @cj__cummings, @bigfishlift, @rruble89 and @3d4medical with the Complete Anatomy app for the visual fo the body.🙏🏼 ____________________________________________ This is the 61st #SquatUclub eligible post. Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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When Steven @slynwoods first contacted me, he had complaints of right knee pain on the ascent of his squats, just to the inside part of his knee cap.❌ . If you check out his squat technique though, it’s not too bad. He does shift his knees in a little on the ascent of his heavy lifts, but it’s far from an extreme knee cave.📝 . When I asked him to take his shoes off and perform a single leg squat as deep as possible on each side you can see a clear difference side to side. This is likely the “why” behind his pain and it wasn’t until we examined him in single leg that the weak link became visible (the issue was a small control/stability problem).✅ . I had him start on two exercises, the first being a touch down single leg squat off a height of weight he could perform pain free and with good coordination. The goal is start with a proper hip hinge, control the knee and keep the pelvis level.✅ . He then warmed up with a small resistance band loop across the knees for a few reps of slow controlled squats, feeling for constant equal engagement of the hips. After only a week of performing these new exercises he sent me this video saying he could already notice a dramatic difference in how stable he felt and a small decrease in knee pain showing us we are moving in the right direction.🙌🏼 . Shout out to @slynwoods for taking the right approach and trying to fix the “why” behind his pain instead of covering it up as so many in our society do today. Also shout out to @3d4medical with the Complete Anatomy app for the visual of the body today.🙏🏼 ___________________________________________ This is the 60th #SquatUclub eligible post. Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Tag a friend who you think would love to read & review my 1st book! I'm going to pick (2) groups of 2 to give away free copies & send them out within the next few weeks. YOU and your ONE FRIEND you tag .... GO! _______________________________ 'The Squat Bible: The ultimate guide to mastering the squat and finding your true strength' is the culmination of my teachings at Squat University. If you're looking to improve your squat technique, fix that aching knee or back pain, improve your ankle mobility or core stability & really find out how strong you can really become - this book is for you!🏋🏼‍♀️ . For those who don’t win a free copy & want to pick one up - the book is available on Amazon.com!✅ _____________________________________________ This is still a #SquatUclub eligible post! Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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If you struggle with foot stability, here’s an exercise that can be helpful. Place a small resistance band over your ankle pulling across your body. Assume a single leg stance, jam your big toe down and grab the ground with your entire foot. If you can, make an arch in your foot and don’t let it falter as you tip your body over into the final position before balancing for a few seconds. If you can’t make an arch, just think about keeping your bodyweight evenly spread across all three points of the tripod foot to maintain balance.✅ . The goal is to ensure your foot maintains stability and doesn’t collapse over under the pull of the band. This is a form of RNT or reactive neuromuscular training where we cue the body to create stability by pulling it into a bad position (basically “feeding the problem”) and requiring it to react or the body falls over.✅ . One of the most common problems during the squat is to see unstable feet, as shown here, where the foot collapses over at the bottom of the lift.❌ . Performing exercises like this, and progressing to movements like the single leg RDL without shoes on can often be helpful at building your awareness of foot position and therefore the ability to maintain it in a more stabile position during your lifting.🏋🏼‍♀️ . To learn more about improving foot stability, check out the YouTube video linked in my bio📲 . Shout out to @3d4medical with the Complete Anatomy app for the visual of the body & @chief_2_keith for contributing his lifting video🙏🏼 ____________________________________________ This is the 58th #SquatUclub eligible post. Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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When you place a load on the body with bad technique - it will eventually break down. Maybe not tomorrow or the next day, but eventually your body can only handle so much before it develops pain & injury sets in. Drop your ego, fix your technique & your body will thank you. 🙌🏼 . I want you to be able to lift huge weights & smash that new PR the next time you get to max out or step on the platform - but I want you to do it the right way. Stop using elite athletes who move big weight with poor form as an excuse. "Well ‘so and so’ lifts like this so I should be able to as well" doesn't work.❌ . If you’re currently leading with a bad technique problem or an injury, take the necessary step back to fix the issue before loading up the weight again. Sure you may be able to lift the weight & you’ll get stronger - but lifting weight with bad technique or real pain will only make you stronger in the wrong way. You will not loose all your progress by taking a small step back! A short term step back to fix what’s broken will allow you to take 10 steps forward eventually.👍🏼🏋🏼‍♀️ . Lifting big weight alone only impresses so many - lifting big weights with amazing technique? Now that's something EVERYONE admires. 👊🏻 _________________________________________ This is the 57th #SquatUclub eligible post. Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Today I want to talk about how to perform the muscle snatch as demonstrated by Max Lang @max_lang_weightlifting.🏋🏼‍♀️ . During the execution of the classic snatch lift, as the elbows eventually reach their highest position most lifters are taught to get their elbows around while simultaneously getting under the bar and extending their arms into the final locked out receiving position.✅ . The set up for the muscle snatch will be the exact same as your classic snatch lift. The pull to the knees and to full extension again should mimic the full lift, however with the muscle snatch the bar is moved with the arms alone into the extended position.💪🏼 . Start by first using the light weight like a barbell. As the bar passes the shoulders, the elbows should remain in place as the bar is pulled into the receiving position.🏋🏼‍♀️ . Some lifters like Max will use heavier weights for the muscle snatch to enhance their pull, speed of elbow turnaround and control on the barbell to keep it close to the body. The “press” portion of a heavy muscle snatch variation essentially mimics how the body would stay connected had the lifter attempted to drop under the weight with the goal of getting the elbows around quickly before extending.✅ . Take away: not all coaches agree on the variation or teaching points of the muscle snatch. When the weight is light it is recommended that most perform the movement by keeping the elbows high and not dropping them excessively during the turnover phase. However if your goal is to use heavier weight, the pull and press method can be a good option.🏋🏼‍♀️ . Shout out to @max_lang_weightlifting for the collaboration in making this post, as well as Olympian’s @olychad & @haworthweightlifting for assisting in the teaching/wording of the post🙏🏼 ___________________________________________ This is the 56th #SquatUclub eligible post. Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc).

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Today I want to debunk a common myth. You cannot selectively strengthen or target your VMO🤯 . Now the VMO is a part of your vastus medialis muscle that runs on the inner part of your thigh. The bottom portion of this muscle has fibers that run at an angle and create a “tear drop” shape for many with developed legs📝 . However, when the VMO contracts – the entire quad contracts together in order to create power and maintain a balanced pull on the knee cap or patella✅ . This means front squats with a near straight forward foot, don’t work your VMO’s to a greater degree than toed out squats. You also can’t selectively strengthen this portion of the quad with wall sits, straight leg raises with a forward or angled foot or even ball squeezes that hit the groin muscles of your inner thigh❌ . Now, this part of the thigh can be shut down selectively if there is significant swelling in the knee joint due to injury (which means the VMO will stop working well compared to the other quad muscles). The fix however doesn’t come through isolation exercises like many think but instead through those that strengthen the quad as a whole unit like squats, single leg squats or even simple exercises like straight leg raises if needed✅ . To learn more about fixing injuries associated with a poorly functioning VMO (and see all the cited research that backs up this claim) check out the blog article linked in my bio📲 _____________________________________ This is the 55th #SquatUclub eligible post. Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Dave @battlefielddave contacted me recently showing me his twisting problem with his snatch lift. Every time he snatched heavy, he twisted to the left. Up until contacting me, he had been doing anti-rotation core work like the pallof press, T&Y raises for shoulder stability and a ton of ankle mobility but the problem still continued.❌ . I had him do a few tests, one of them being the seated thoracic spine rotation screen. The goal is to see how much you can rotate to each side. Clearly you can see he could rotate a lot to the left, but very little to the right (the way he would twist away from during his snatch).📝 . If the thoracic spine is not symmetrically extending due to a side to side mobility imbalance, it can affect how the shoulder blades and arms move. Even a small side to side difference could cause an uneven reception for the snatch and the subsequent twisting you see.🏋🏼‍♀️ . I recommend he started on a barrage of thoracic spine mobility work to free up that restricted side including the downward rotation stretch, the bench t-spine mobility drill, and also the deep squat with rotation drill (to see more of the ones I recommended, check out the blog article linked in my bio📲)✅ . To “lock in” this new mobility, I recommend using drills like this kneeling rotation movement with a 3 second hold to the right. This action will work many of the mid back muscles that provide stability for your back. I would follow that up with the reach, roll and lift exercise✅ We’ll check in soon and see how these drills paid off!🙌🏼 . Shout out to @3d4medical & the app Complete Anatomy for the visual of the body today!🙏🏼 _______________________________________ This is the 54th #SquatUclub eligible post. Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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In order to get your elbows into a high rack position, you need a sufficient amount of lat flexibility.✅ . The lat muscles span from the low back and attaching on your humerus. When elongated they allow your arm to move up and over your head. However, just because you can raise your arm above shoulder height, doesn’t mean the lats are flexible enough for a quality front rack position.❌ . Take Robby for example. From the start it’s hard to tell but watch his right elbow. It’s difficult for him to maintain the high elbow rack positon compared to his left. He can also clearly raise his right arm above shoulder height.🤔 . Sufficient lat flexibility allows you to raise the arm, externally rotate it and isometrically contract in this position to aid in core stability and trunk stiffness.✅ . When I placed him on his back, pulled his arms into external rotation and tried to move his arms overhead, you can see he clearly lacks lat flexibility on his right compared to his left. (I didn’t show it but he has a good amount of external shoulder rotation on his right side)✅ . In the front rack position without any warm up, he could easily lift his left elbow more than his right. After a few minutes of foam rolling and stretching the lats I retested and he showed great improvements in flexibility on that test and the ability to get his elbows higher into a more efficient rack position.🙌🏼 . To see more of the lat flexibility exercises I have Robby, check out the blog article linked in my bio📲 . Shout out to Robby from @do_work_crossfit for being today’s model, @3d4medical with the Complete Anatomy app for the visual of the body, @eleikosport for the weights & @velaasa for the weightlifting shoes featured today🙏🏼 ___________________________________________ This is the 53rd #SquatUclub eligible post. Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day! at Boost Physical Therapy & Sports Performance Lee's Summit

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Which lift variation is going to be easier on your back when dealing with low back pain? Let’s turn to some simple science to find out.📝 . When you descend into a squat, we can freeze frame it at the parallel position to calculate how much torso lean the technique brings out and also the length of the moment arms (the distance from the vertical line of gravity pulling down on the bar to the joint in question – in this case the low back’s connection to our pelvis).✅ . When we compare a front squat to a back squat, the more upright torso of the front squat has a smaller moment arm for the low back – meaning less torque comparatively is placed on that part of the body.🏋🏼‍♀️ . This means the front squat will often place less force on the smaller structures of the low back (like the discs that seperate each vertebrae or the facet joints) and can often be better tolerated by those who are currently dealing with and rehabbing their low back pain.🙌🏼 . If you currently have low back pain and want to learn how to screen your injury to find out WHY you have pain & how to kick start the healing process, check out the blog article linked in my bio!📲 . Final thoughts: don't be a tough guy and push through back pain, that will only make things worse. For some, even changing to a front squat will still bring out pain. For healthy athletes without any history of low back pain, any of the techique variations should be easily tolerated and are safe to perform granted good technique and proper programming is used.🏋🏼‍♀️ . Thank you @3d4medical & their app Complete Anatomy for the visual of the back today.🙏🏼 _____________________________________ This is the 52nd #SquatUclub eligible post. Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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When would you want to perform an exercise like the External Rotation Row & Press?🤔 . During movements like the snatch, the shoulders move into an externally rotated position as the barbell is pulled over the head. If someone has weakness or instability moving into this direction, it can lead to issues symmetrically receiving and controlling the barbell.✅ . Start by grabbing a resistance band tied around a rig or rack. Pull the band towards you in a rowing motion. Your hand should finish directly in front of your elbow with your arm parallel to the ground. This will lock your shoulder blade into a good position by activating muscles like the rhomboids and middle portions of the trapezius.✅ . Rotate the shoulder backwards to an “L” position (the motion of external rotation) to activate the posterior rotator cuff (particularly the infraspinatus) in a similar manner to the turnover catch phase of a snatch.🏋🏼‍♀️ . Last, push your hand overhead and hold in this end position for another 3 seconds (if you perform the Olympic lifts, your hand should be ideally stacked directly over the back of your head to mimic the barbell jerk). With your arm extended the muscles that stabilize the shoulder blade will be working hard against the band resistance to keep your arm from falling forward. In this position, you’re not only activating the rotator cuff but also the serratus anterior in order to help stabilize the shoulder blade against the rib cage and keep the arm in a good position.✅ . Start with 2-3 sets of 5 reps with this exercise prior to your overhead lifting. For more stability drills like this, check out the blog article linked in my bio 📲✅ . Shout out to @3d4medical with the Complete Anatomy app for the visuals of the body & @hookgrip for the lifting video featured today🙏🏼🙏🏼 ____________________________________________ This is the 51st #SquatUclub eligible post. Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc).

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In order to have great looking technique when barbell training, whether it’s a snatch or a front squat like I show here today, you need a good amount of thoracic spine or mid-back mobility.📝 . Now your thoracic spine is inherently stable. It’s set up to be that way due to protect our vital organs. However, poor posture and movement can lead to stiffening of this area that can hurt technique & therefore performance.❌🏋🏼‍♀️ . Max today is demonstrating two mobility tools he uses to work on this area. The 1st is a deep squat rotation. In your bodyweight squat, grab your opposite side foot and drop your shoulder to the ground as you open and rotate your other arm to the sky.🌤 . The 2nd exercise is a seated rotation with side bend stretch. Squeeze a small foam roller between your knees to stabilize your lower body & help you target your mid back to a greater degree. As you progressively rotate, perform a few side bends. This should bring out a good stretch in your mid back near your spine and even on the lateral side near your lats. Try 3-5 rotations to each side.✅ . For more help with improving thoracic spine mobiltiy, check out the YouTube video linked in my bio📲📲 . Shout out to @max_lang_weightlifting for being today's athelte model. If you guys aren't following Max yet - get on it! He's an amazing technician when it comes to weightlifting!🙌🏼🏋🏼‍♀️ . Also thank you to @3d4medical & their app Complete Anatomy for the visual today & @hookgrip for some of the training footage!🎥📹🙌🏼 _____________________________________ This is the 50th #SquatUclub eligible post. Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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