How to squat

These three exercises are core lifts that anyone wanting to get fit, healthy and functional should be doing.

Why should I bother?

I see many people who struggle to simply stand up. Countless people hurting lower backs due to incorrect lifting technique. Poor posture that can lead to health implications and injury.

These are just a few reason why we need to know how to Squat, Deadlift and Overhead Press with correct form from our Bondi Personal Trainer and franchisee, but remember we’re all over Australia

squat video

How to Squat

  • Place bar centrally behind your head, resting on your trapezius muscles.
  • Place your feet hip width apart and keep your chest up and your shoulders back and down.
  • Start the movement by pushing your hips back ensuring the weight is through the heels.
  • The knees should track in line with the toes and the heels should stay flat.
  • Keep your head in line with your torso and looking forwards.
  • Keep a slight bend in the lower back, don’t let the hips tuck under.
  • Don’t let the knees fall inwards, push up driving through the heels and focus on opening the hips on the way up.

How to Deadlift

  • Place hands on bar, just a little wider than shoulder width.
  • Step under the bar so it rests near your shin.
  • Pull backside down, maintaining a neutral lower back.
  • Pull shoulders back and down, while lifting your chest.
  • Raise the bar from the floor before fully extending the hips and knees.
  • Maintain a neutral spine throughout the whole movement.

How to Overhead Press

  • Place your feet shoulder width apart and tighten your core, legs and upper back to stabilise.
  • Keep head in neutral position, chest up, back slightly arched and elbows facing forwards.
  • Stand tall, take a deep breath to activate stabilisers and begin pressing upwards.
  • Keep the bar as close to the body as possible, avoid hitting the chin, to do so move head back slightly.
  • As you fully extend your arms overhead, your body should be directly below the bar with your head looking forwards, arms extended and locked out, back somewhat arched and feet planted on the floor.
  • Releasing your breath, control the weight to starting position and repeat for next lift.

 

These three simple but effective movements will help you avoid injury, correct posture and become stronger.

Remember form is key.