Lots of guys have the basics of squatting down. But if you want to improve to an elite level, you'll need to dial in your technique first. If your technique is poor, don't add more weight—you'll just hurt yourself.
There are three simple cues to keep in mind when you squat: (1) chest up, (2) hips back, and (3) knees out. Most people squat straight down, instead of pushing their hips back into a hip-hinge pattern while driving their knees out, which forces them into a vertical and more quad-dominant squatting pattern. This type of squat requires great mobility at the upper back, hips and ankles and a strong core and upper back. If you can't squat with this kind of mobility or your movement is limited, you're more likely to fall forward when the weights gets heavier.
There are two drills to help you keep your chest up, push your hips back, and drive your knees out:
1. Wall squats: Face a wall with your feet about 6” away and squat down without hitting the wall, trying to go as deep as possible. This drill helps you focus on loading your posterior chain to a greater extent.
2. Goblet squats: Hold a dumbbell vertically on one end and squat down, keeping your chest out and driving your knees outward. Goblet squats help teach you proper positioning during the conventional squat pattern.
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