Dynamic squat
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Level: 1
Carla van den Berg
- Sit down and back into the squat position
- Arms outstretched above head, moving forward and down between the knees as the athlete lowers into the squat
- Neutral spine
- Upright chest
- Feet hip-width apart
- Toes facing forward or slightly outward
- Feet remain flat on floor
- Knees collapsing inward
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- Cue "Push knees out towards pinky toes"
- Cue "Squeeze the glutes"
- Heels or toes coming off the floor as the athlete lowers into the squat
- Cue "Flat, sticky feet"
- Cue "Drive foot down into the floor"
- Excessive curve in lower back or "butt wink"
- Cue "Pull belly-button up towards ribs"
- Bending too far forward
- Cue "Proud chest"
- Dynamic balance through a focus on even weight distribution along the foot
- Activates glutes and quads
- Knee control
- Shoulder mobility
- Ankle mobility
- Reinforces appropriate trunk and pelvis positioning