Part Eight in a Series
Snap Burrocks up to begin upwarc.l movemenr Always keep lower back locked in righrly.
Parr eighr on our series on squatting correctly we'll discuss rhe upward movemenr of rhe squar. Grear care musr be raken to keep rhe lower back locked in rightly. The lower back is in irs mosr vulnerable posirion when ar rhe borrom and srarring up, The lower verrebrae musr be kepr in a srrier concave posirion I like to rhink in my mind "bouncing," "springing," or "rebounding" our of rhe bortom posirion. The lifrer shuuld dip down to rhe proper deprh for jusr an insram. Then, spring or bounce up fasr wirh rhe burr muscles and hips. As a coach, I like co say rhe word "down" very slowly and drawn our and rhen shour rhe word "up" very quickly and sharply: "D-O-W-N--upr"
When rhe lifter is half way up, rhere is ~l rendency for many lifrers to lean forwarc.l wirh rhe lower back our This renc.lency musr be foughr ar every inch on rhe way up. Keep rhe back "locked in," "Stay righr" and keep rhe "chesr our." Ar rhe halfway point, rhe lifrer shoulc.l rry to force rhe hips rhrough and under rhe bar. Somerimes, when I am sporring from behind, I will shove rhe lifrer's hips forward wirh my knee.l yell "Hips-Hips·' This is a cue for rhe lifter ro jam his hips forward anc.l undernearh rhe bar. I also like to have rhe feeling of rhrowing my chesr back ar rhis point.
All rhis musr be done while keeping rhe eyes fixed on a single poinr as discussed in an earlier issue, When rhe lifter passes rhrough rhe sricking poinr, rhe air is expelled. When going for a max, rhis could sound like a roar Ir is imporranr [() Ier rhe air our ar exactly rhis poinr. If ir is done roo soon, rhe lifrer would lose good posirion, balance and srrengrh. If rhe brearh is held on an all our efforr rhroughour rhe enrire lift, rhe lifrer could pass our or ger dizzy. This is not dangerous. The dizziness or blackour Iasr for only several seconds and ir is a narur~ll body proreuive phenonomen. After several minures, rhe lifrer can resume his workour.
However, mosr people brearhe correctly narurally anc.l in rhe vasr majoriry of cases brearhing incorrecrJy presents no problems. In May's issue we wiJl discuss imporranr sporring rechniques. The entire BfS squarring rechnique is shown on our video casserre "The Core Program" (See page 29).
Ar rhis JX>inr scarr rrying ro ram hips undernearh rhe bar.
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From BFS Magazine — March/April 1984. Part of the BFS Magazine Archive (1980–2014).
