Five Hacks to Fix Your Squat

Five Hacks to Fix Your Squat

The squat is a fundaments movement to athletic performance, but a shocking number of athletes demonstrate a faulty movement pattern during a squat. Frequently, mobility is to blame when quite commonly, motor control issues are often to blame. To learn how to determine if mobility or stability problems are to blame, join my newsletter for a FREE E-BOOK! When motor control is the cause of squat dysfunctions, the following exercises are my favorite SQUAT FIX!


Squat Fix #1: RNT Valgus to Correct Excessive Medial Knee Displacement

“Reactive neuromuscular training (RNT) uses resistance in a unique and non-conventional approach. Resistance is not applied to foster strength or muscular hypertrophy; a small amount of resistance is applied to facilitate and re ne movement patterns. When body segments do not maintain favorable alignment or contribute to the overall pattern in a complimentary manner, we can use resistance to feed the mistake.” –Movement by Gray Cook

If is important to note that resistance in RNT drills actually ASSISTS the movement pattern. Thus DECREASING the amount of resistance is the proper way to progress these drills.

This drill uses a light resistance band that applies an inward pressure on the knees. The result is the athlete activating their glutes and avoiding excessively moving the knee into valgus. This drill often works better than the “knees-out” or “spread the floor” cue.

RNT Squat Valgus

Squat Fix #2: RNT for Lateral Weight Shift During Squats

Often, athletes will shift their weight towards one side during a squat. The athlete may or may not be aware of this faulty movement. A band pulling TOWARDS the side of the shift will often get the athlete squatting again with even weight distribution.


Squat Fix #3: RNT Overhead Squat for Forward Drop of the Arms, Excessive Trunk Lean

A light resistance band make the athlete activate upper back musculature to keep the arms overhead. This helps with shoulder stability, as well as getting the athlete to maintain a more upright and neutral spine. Demonstrated here while holding a PVC pipe, but this is not necessary.


Squat Fix #4: Goblet Squat for Forward Trunk Lean, Loss of Neutral Spine Positioning, and Forward Weight Shift

The goblet squat may be one of the most versatile squat correctives out there and I perform it almost daily in my warm up. Holding the weight in front shifts the athlete’s center of gravity forward, allowing them to sit back and load the posterior chain more effectively. This helps retraining the squat in those who lose neutral spine positioning and shift their weight forward rather than sitting back during the descent. Personally, the goblet squat has done a lot for helping me move away from a quad dominant squat and more effectively utilize my glutes during training.

Goblet Squat


Squat Fix #5: Quadruped Rocking for Loss of Neutral Spine Positioning

This is a great drill for focusing on maintaining a neutral spine during squatting. The PVC pipe should contact the athlete’s head, thoracic spine (upper back), and sacrum (buttocks). The athlete is on his or her hands and knees. Begin with shoulders directly over hands and hips directly over the knees.

The key with this exercise is to maintain these three points of contact while rocking backwards. The pipe gives constant feedback to the athlete on their spine positioning. With practice, the athlete will better stabilize their spine.

One of my favorite drills for improving the hip hinge and squat motor control. Dr Shante of @themvmtmaestro Posts some great stuff. Be sure to follow! #Repost @themvmtmaestro with @repostapp. ・・・ Suck at squatting? Deadlifting is a disaster? New video up that will help with BOTH of these movements. Added bonus: built in instantaneous feedback. Quadruped rocking is an excellent way to work on lumbopelvic hip complex dissociation and hip hinging as required for squatting and deadlifting. Using a dowel for feedback to maintain a neutral spine throughout the movement is a nice option for those who struggle to maintain proper positioning. Holding the dowel as demonstrated in the video will require more shoulder mobility, so using a band to hold the dowel in place is an option for those of you with significant thoracic and/or shoulder mobility deficits. For this exercise use the arms to push you backwards as opposed to pulling backwards with your hip flexors. Separate your knees to the same width you use for squatting and dorsiflex your ankles to mimic the squat pattern. This is a low threshold activity so breathing should be easy with absolutely no breath holding. Knee flexion restrictions will limit how far backwards you are able to sit. Like it? Repost it? Don't understand it? Hit me up and get #maestrofied. Full video available on my YouTube channel: The Movement Maestro. ————————————————- Be sure to follow The Movement Maestro on FB, Instagram, Twitter, and YouTube for all things #movement and #mobility related. Come move with the Maestro.

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