The squat is a combination of multiple factors with proper timing to be executed to quality standards.
Majority of the problems are mobility issues that we can fix with a mobility exercise before a squat
session. A personal trainer in Richmond will help you properly warm up before a squat session.
1.) Thoracic extension
A stiff middle-to-upper back will cause the squat to feel forced and unnatural. A quick fix for that is with
the use of a foam roller. Place the foam roller underneath the shoulder blades (lying face up) and have
your chest pushed upwards. This allows the spine to extend more; allowing more range. A personal
trainer in Richmond will ensure you have proper extension before performing a squat.
2.) Shoulder mobility
A poor grip on the bar will influence the squat and ultimately performance. Tight shoulders causes the
arm to internally rotate and will decrease the quality of the squat. Using an elastic band can easily fix
this problem. Hold the band with both hands slightly wider than shoulder width with slight tension, raise
both arms up and behind you, and lower the band so that it is now behind you. If it is too easy increase
the tension on the band. This will lubricate the shoulder joint during dynamic movement.
3.) Ankle mobility
Without proper ankle mobility, the body will tend to pitch forward in order to compensate for the
weight distribution. Place your foot against a wall with the toes up and leg straight. Slowly rock the body
forward and back to move through the range of motion in the ankle. This will allow you to feel a stretch
in the calf. A personal trainer in Richmond will ensure you have enough ankle mobility before
performing the squat.
By Personal Trainer, Marco Ng
