squat_university squat_university

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Squat University  Dr. Aaron Horschig's guide 📚empowering you to ⬇️pain, optimize performance & find your TRUE STRENGTH 🏋🏽'The Squat Bible' linked below👇🏼

http://www.amazon.com/dp/1540395421

The squat is a movement ever before it's an exercise. This means we should be capable of perfect movement in a double AND single leg stance squat. An inability to do so means your body has a weak link that could eventually lead to an injury down the road ❌
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As a physical therapist I have worked with many athletes who have squatted tremendous weight. No doubt they are strong but the one common factor in all of their injuries was the inability to control their body on one leg.🚫
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I'm not saying everyone needs to be able to sit in an ass to grass pistol squat. For my heavyweight athletes this is far from possible. BUT in my opinion EVERYONE should have the capability to perform a single leg squat off an 8 inch height box at minimum! ✅
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This past week I shared 2 progressions for perfecting a single leg squat (beginner & advanced posts). Check those out & get serious about working on this movement. Remember, we're about playing the long game. If you want to grow old & keep your body healthy while still moving big weight (as your body was designed to do) you NEED to get serious about perfecting your movement 1st and THEN lifting big weight. This starts with a double AND single leg squat ✅🙌🏼
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Do you struggle to keep your back in a neutral flat position during your squats? I love to use the cue "brace your core like your about to get punched in the stomach" to help stabilize the low back in this situation 💪🏽
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In order to handle heavy loads in the squat, we need to keep our spine in a safe position. When it bends excessively in either direction (rounding like we have a turtle shell on our back or arching aka the Instagram model squat) harmful forces are placed on the small structures of the spine which can lead to injury.❌
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The next time you squat, take a big breath & brace your core like you're about to get punched in the stomach ... and then squat. Maintain this stiffness the entire movement until you stand all the way back up. Keep your breath held until you pass the sticking point of the squat as well (about half way up) as letting your breath out too early can also ⬇️ low back stability.
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I hope you're enjoying these short #AskSquatU shows - make sure to check out SquatU on YouTube for longer full length shows! 🙌🏼🙌🏼
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The Single Leg pistol squat is one of the most challenging movements for many people. A few days ago I posted a beginner progression for learning the pistol - today we're going to talk about how to now progress to the full pistol! 👇🏼
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Step 1️⃣: stretch your calf muscles! The full pistol requires the knee to move forward past the toes (this means if you don't have good ankle mobility you'll always fall on your butt!) Hold 3 for 20-30 seconds. ✅
Step 2️⃣: last week's beginner post ended with an 8 inch box touch down. Move up to a 12 inch (tap the heel gently) for this step. Hinge the hips & squat down keeping the knee in line with the feet!✅
Step 3️⃣: do a touch down with a sweeping action with the free leg. ✅
Step 4️⃣: attempt a pistol on the box. This allows your free leg to be a little below the height of the box - making it less demanding than a full pistol.✅
Step 5️⃣: perform a full pistol. If your free leg cramps at first - keeping it bent and extending it at the bottom can be helpful.✅
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Steps 1-3 will be the most challenging of this advanced progression! 💪🏽
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🎵by @jookthefirst
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Do your knees sound like popcorn in the microwave when you squat?! (Find out why today!)👇🏼
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This cracking' noise is often caused by stiffness in our body. Try this simple progression & see if it helps👇🏼
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1️⃣foam roll the quads for 2 minutes (searching out stiff spots in the muscle). You want to be a mean massage therapist to yourself so don't stray away from spots that hurt a bit! This will help improve your soft tissue pliability without any decreases in performance✅
2️⃣lightly stretch the quads. The couch stretch is a great way to do this. A 30 second stretch will decrease stiffness in the muscles without a decrease in power production for your workout✅
3️⃣mobilize into a position you'll then be using in your workout. I love the goblet squat stretch. Take a kettle bell or a plate & sit into a deep squat (shoes off or flat sole shoe is preferred). Hold this for 30 seconds to 2 minutes. Then re-rest your squat and see how it feels🏋🏽
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If your 'cracking' continues, is accompanied with pain, I recommend getting screened by a sports physical therapist as this may be an issue that requires a more individual approach to fixing
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Full video linked in my bio!
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#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #nike #adidas #lift #Crossfitter #frontsquat #squats

Think about how you speak to others in teaching situations. If you look at the type of language I use in SquatU content, I try to stray away from technical "scientific talk" for a reason. While the content is all still rooted in scientific research, I believe in speaking WITH & not DOWN TO those who consume the content. Let me explain why 👇🏼
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I have found that when you can take a complicated topic & then explain it in a simple fashion so that it comes across as a conversation with a friend, those on the other side of the conversation are able to not only learn about what you're talking about but they end up taking ownership of the material. If I've done my job correctly, the next time YOU are asked a question about something I talk about, you can respond by "well it's because this happens at this time, and A leads to B, etc..." and NOT "because Dr. Aaron Horschig told me". This is because the way in which the material was presented was conveyed in a way that allows for empowerment. ✅
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So as a coach, physical therapist, chiropractor, trainer, or doctor - I urge you to think about HOW you teach others. Because in the end it makes all the difference.
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#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #quote #instaquote #motivation #motivationalquotes

The single leg pistol squat is a difficult movement for many people to perform. It requires a good amount of ankle/hip mobility, a ton of body coordination and excellence balance. Often athletes work tirelessly on perfecting this movement and still struggle with it. No matter how hard they try, they just can’t seem to perform a full pistol correctly😩
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I want to share with you today a simple 3-step beginner progression to building the perfect pistol. Perfecting these early steps will give you a good foundation for eventually moving to the full pistol (progressions I'll show at a later date).✅
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The 1st thing you need to learn how to do is hinge from the hips. The box touch down is a great way to learn this movement. Start by standing on a small box or weighted plate (usually 2 inches in height). Before you begin the squat, drive your hip backwards and bring your chest forward. This movement engages the powerhouse to your body (the posterior chain). Your bodyweight should feel completely balanced over the middle of your foot. Once the hip hinge is complete, begin to squat until the heel of your free leg taps the ground. After you have made contact, return to the start position. Make sure your knee stays in direct alignment with your toes during the entire movement. It should not rotate or collapse inwards whatsoever.👍🏻
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After you can do 20 reps in a row while completely balanced, start moving up the height of the box or set of plates. If you cannot do a smooth & balanced touch down from a height of 8 inches, your body is not yet ready to work on the full pistol. Solidify the fundamentals of the single leg squat first - THEN we'll work on the full pistol✅
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EVERY SINGLE PERSON should be capable of step 3! An inability to do so, means that your body has a major weak link that can easily lead to aches & pains down the road. I don't care if you are 15, 35 or 70 - you should be able to do a small single leg squat. Can you?! 🤔
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🎵by @jookthefirst
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#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #hookgrip #mobility #USAW #lifting #crossfitter

Lifting big weight alone is NOT impressive - lifting big weight with GREAT TECHNIQUE, now that's something to be admired 🙌🏼
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Here's a compilation of some great athletes with incredible front squat technique. Learn from them 👇🏼
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1️⃣ Jeison Lopez (@jeison_lopez99)
2️⃣ Courtney Batchelor (@im53batch)
3️⃣ Max Lang (@max_lang_weightlifting)
4️⃣ Stefanie Cohen (@steficohen)
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Tag someone below you think should be in the next "Perfect Squat Compilation" 👇🏼👇🏼
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Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance.
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#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #nike #adidas #lift #Crossfitter #frontsquat #squats

Do you know the difference between MOBILITY & STABILITY and how each of these factors plays a role in your barbell training? Let's find out today 👇🏼
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MOBILITY is a phrase a lot of people throw around today without knowing really WHAT it is. Mobility is the ability of a joint or joint complex to move freely through a full range of motion. This is different from flexibility, which only describes the ability of a muscle to lengthen. Basically mobility has a movement component.✅
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STABILITY describes the ability of a joint complex or joint to limit excessive movement or maintain position. It is basically your level of "motor control". This is different than strength, which is only the ability to produce force.✅If you check the post from Yesterday, keeping the knee in line with the foot (limiting collapse) during the single leg squat is training knee stability.🙌🏼
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I often find athletes concentrate on MOBILITY and forget about STABILITY. While mobility is a huge buzz word right now, we can't forget about how EACH factor is needed for for good movement to occur.
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Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance.
__________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation

There are over 100,000 torn ACLs every single year. Roughly 70% of these injuries occur WITHOUT any contact with another athlete! This means the athlete moved so poorly that their body broke down 👎🏼
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The squat sets the movement foundation for more dynamic sporting activity such as landing from a jump. The single leg version of the squat does the same with faster activity such as hopping, decelerating & pivoting 🏃🏼
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In my time as a physical therapist I have spent over 10,000 hours rehabbing athletes who have suffered a torn ACL. In this time I have found that learning to squat with good technique (especially on one leg) is the essential building block decreasing your risk of sustaining this devastating injury.✅
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Athletes who are unable to squat well are unable to control their body & are more likely to show movement problems when playing sports (such as a valgus collapse of the knee shown right) that ⬆️risk for traumatic injury💣🙈
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TAKE AWAY: try to perform a single leg squat off a box (or stack of or plates) around 8 inches in height. If. you want to ⬇️your risk for injury (like a torn ACL) while playing sports, learn to perform a good quality squat & single leg squat (like the one shown on the left) 🏋🏽 ✅🔥
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Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance.
__________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation

I started SquatU with the goal of helping every single one of you find your "true strength". Today, many think of strength in terms of purely performance. While this mindset has led us to become bigger, faster & stronger 💪🏽it has led many to ONLY care about HOW MUCH is on the bar & stop caring how WELL they move. This eventually capsizes an athlete's potential & invited Injury into the picture.❌
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I believe "true strength" is MORE than just the ability to lift big weight. It's the ability to lift big weight, but do so in a safe way that promotes health & longevity in this life. When you change your priorities (placing technique OVER the amount on the bar) good things will happen! .
TAG someone you think needs to hear this message!
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#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #quote #instaquote #motivation #motivationalquotes

Are your hip flexors excessively stiff? Learn today how to stretch them the RIGHT way👇🏼
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Stiffness in the hip flexors can occur due to poor posture &/or poor core stability (the hip flexors or psoas muscles will stiffen as a compensation to help the body stabilize). This stiffness can cause problems in our ability to keep the spine safe & lead to excessive low back extension. In order to address the stiffness we need to do 2 things. First we need to attack the stiffness with foam rolling & stretching (shown here). Stretching the hip flexors is very simple.🙌🏼
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Assume a lunge position, squeeze your butt muscles & turn your pelvis under your body. If you do this correctly you'll feel an awesome stretch on the front of your hips. Hold for 10-30 seconds.✅
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For the full video (also including my full warm-up for squatting) check out the YouTube video linked in my bio!
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#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #exercisescience #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #nike #adidas #lift #Crossfitter

Are you thinking about using knee wraps when squatting? Learn what they do & how often you should wear them today! 👇🏼
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What makes the wrap different than a sleeve is the mechanical advantage that is created as the elastic material (rubber filament) is stretched during the lowering phase of the squat. Just like a spring being pulled into a stretched position, the elastic properties of the wraps store this energy and then transfer it to the lifter during the ascent of the lift. In fact, research has shown that wearing knee wraps can lead to 20% more speed out of the bottom of the squat. 🔥
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The use of these wraps is common in the sport of powerlifting but not in the sport of Olympic weightlifting, as they can be very restricting for receiving the barbell in the deep bottom of the snatch and clean movements. While you may see some Olympic weightlifters use a knee wrap that resembles those of traditional thick powerlifting style, they are often constructed from a much softer cotton blend that only keeps the knees warm and do not add any mechanical advantage to the lift. 🤔
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Knee wraps need to be worn sparingly. Research shows that using wraps may change your squatting technique by forcing you into a more upright position & placing more torque on the knee Joint. What this means is that there may be less contribution during the lift from your powerful hip extensors (glutes). With extended use it is theorized this could restrict the development of these muscles and potentially lead to compromised stability of the joint because the athlete is overloading torque generation for big lifts at the knee. For this reason, it is recommended that athletes who want to use knee wraps only use them for their heaviest training sessions and/or during powerlifting meets.🏋🏽
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Takeaway: using wraps is a personal decision. Yes they help you lift more BUT they shouldn't be used as a crutch for ALL training sessions. Some great athletes use them & others do not. It's all about finding what's best for YOUR body & YOUR goals.
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#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #workout #gym #fit #fitfam #fitness #fitspo #Crossfitter

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