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Coaching a proper Squat

Updated: Aug 14, 2023

Coaching someone in the squat involves guiding them through the proper technique to ensure safety and effectiveness. Here are some steps to coach a squat:

1. **Set Up:** Begin by helping the person set up their stance. Their feet should be shoulder-width apart, with toes slightly turned out. The bar (if using weights) should rest on their upper back or traps, and their hands should grip the bar wider than shoulder-width.

2. **Cue Alignment:** Emphasize the importance of maintaining a neutral spine throughout the movement. Cue them to keep their chest up, shoulders back, and their gaze forward.

3. **Initiate the Movement:** Teach them to initiate the squat by pushing their hips back and bending their knees simultaneously. This will help engage the hip hinge and prevent excessive forward leaning.

4. **Depth:** Encourage them to squat down until their hips are at least parallel to their knees. This ensures a proper range of motion and engages the muscles effectively.

5. **Knee Tracking:** Guide them to keep their knees in line with their toes as they squat down. Knees should not collapse inward, as this can cause strain on the knees.

6. **Breathing:** Emphasize the importance of proper breathing. Inhale before descending, and exhale as they push back up.

7. **Maintain Core Engagement:** Remind them to engage their core muscles throughout the movement to stabilize the spine and protect the lower back.

8. **Push Through Heels:** Instruct them to push through their heels as they return to the standing position. This helps engage the posterior chain and prevent leaning forward.

9. **Review:** After a few reps, review their technique and offer feedback. Adjustments may be needed to ensure they're performing the squat correctly.

10. **Progression:** As they become more comfortable and skilled, you can gradually introduce heavier weights and more challenging variations.

11. **Mobility and Flexibility:** If they're struggling with certain aspects of the squat, suggest mobility and flexibility exercises to improve their range of motion.

12. **Safety First:** Always prioritize safety. If they experience pain or discomfort, advise them to stop and seek guidance from a healthcare professional or fitness expert.

Remember, effective coaching involves clear communication, patience, and providing positive reinforcement. Demonstrating the correct technique can also be helpful in assisting them in understanding the proper form.

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