The following is a guest post from Jason Maxwell of jmaxfitness.com. Want to know how Jason got from Squat zero to superhero in four weeks? Find out below.
Check out the original post here.
L et me tell you a secret.
Four weeks ago, I couldn’t squat to parallel. It was impossible. If I did, my lower back would start to flex, take over the load, and be painful.
This is bad news.
Luckily, those days are over for me, and I have Dan John to thank.
So what did I do?
It may seem just too logical to be true, but I started squatting every day. Loaded (with a neutral spine), unloaded, front squats, goblet squats, and bootstrapper squats…I did them all (and still do).
People think it’s ridiculous to squat every single day… but they’re probably the ones who stand up when they take a number 2.
Here’s what I started doing:
- I have a kettlebell on the floor in my room. Every time I walk past it, I pick it up and do a couple of goblet squats (videos of everything are below). Sometimes I just sit deep in the squat, other times I do a few quick reps. Nothing fancy, but I’m still afraid of ripping my jeans.
- During my warmup, I started adding a set of: bootstrapper squats, hip hinges, Cossacks, and quadruped rocks. If you do the quadruped rocks in front of a mirror, you can visually see yourself getting better at getting deeper in that “squatting hole”.
- I revamped my diaphragmatic breathing, and I always make sure that I have a full breath of air in my stomach whenever I lift anything.
Four weeks later, I’m hitting squats to parallel (barefoot). Anyone who’s ever squatted barefoot knows that it is much tougher than in shoes with a raised heel.
If your squat form has much to be desired, try out what I suggested above. It’s fun. It’s easy. And it’s SUPER rewarding.
Let me know how it goes!
Learn the Goblet squat (Pat Flynn)
The bootstrapper squat (Dan John)
Have any tips on how to get deeper on the squat? Have any questions for Jason Maxwell?
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Jason Maxwell is a Certified Personal Trainer (CPT) under the National Strength and Conditioning Association (NSCA) and is an FMS – Level 1. Helping people lose fat and gain muscle is his passion. Why? It’s just way too much fun helping people to LOOK GOOD NAKED. Check out his blog, Jmaxfitness.