Increase your upper back tension for a stronger squat with these simple cues! 👊
A Squat is one of the best lower body exercises, but as we are loading our upper body with a heavy barbell, it’s crucial that we ensure that the right muscles of our upper body are engaged to support the weight of the bar.
My favourite, and simplest cues to think about that will make your squat feel instantly stronger is to think about pulling your elbows BACK AND DOWN!
“Elbows back” - retracts the scapulae, which recruits the middle back muscles (rhomboids and traps), supports the thoracic spine (upper back) and also creates a strong shelf for the barbell to sit on.
“Elbows down” - recruits the lats which attach from the front of the upper arm all the way down to the top of the pelvis, which covers the longest distance of the spine out of all the core muscles and therefore is one of the major contributors to spine stability.
Combining these two movements will increase the rigidity of our torso which is crucial for when we load our spines with heavy barbell for all of our squat variations.
“Elbows back” WITHOUT pointing them down won’t engage the lats as well and therefore increases risk of lumbar (lower back) rounding in the squat.
“Elbows down” WITHOUT pulling them back will be less support of the thoracic spice (upper back), which will increase the risk of upper back rounding in the squat. Also provides less of a shelf, and therefore a weaker position for the barbell to rest on.
Elbows back AND down for the ultimate upper body strength for your squats 💪
#squats #hack #followthesystem
@strengthsystemonline
FIND MORE OF ME HERE 👇
Instagram ➡️
[ Ссылка ]
Train with ME ➡️ [ Ссылка ]
Try out my new APP ➡️ [ Ссылка ]...
PROGRAM DESIGN APP:
The most powerful programming software, at your fingertips.
Streamline your business services and deliver structurally balanced, intelligent programs straight to your clients phone.
✅ Create programs to suit your clients needs
✅ Track and monitor your clients progress
✅ Utilise our highly sophisticated, in-built load calculator
✅ Provide an app-front for your clients to follow their programs
✅ Client to coach messaging
✅ In-built video tutorials to instruct each exercise
MB01CDHMMHSR3FA
