This is a side by side of our very first session. I’ll pick on the main things we worked on, as his errors are common in many people

Eddie got in contact wanting to improve his squat technique. This is a side by side of our very first session. I’ll pick on the main things we worked on, as his errors are common in many people and hopefully, this can help whoever is reading this.

I wouldn’t usually give so many new cues at one time. But in Eddie’s case, he could pick things up pretty quickly, so we covered a lot. Main things we focused on were

On the left side –

The eyes were looking straight ahead with an extended neck / head position

The bar was too high on his neck (Eddie wants to get a stronger squat, so doing a lower bar position now)

He was leading with the chest too much. When he is at the bottom of the movement and standing back up, you can marginally see the lower back going into extension (bending like a banana) and the chest position changing (high/proud looking chest). The angle of the chest/torso as one is descending should remain in the same position when ascending.

His breaking at the hips too much at the start. His weight is initially shifting backwards, but then it swings forward towards the toes as he squats down = poor balance.

He is not bracing his mid-section nor pulling down on the bar and getting his upper back tight and looks ‘loose’.

He is squatting too deep

Things I’d like to work on next week on the right side –

Could pull the knees back a bit more and be a little more hinged over at the torso. The chest still looks a bit high, I feel like he’s still using too much of his knees + weight is going into knees a bit too much as he stands up. More emphasis should be placed on driving with the hips and not leading with the chest. But those are things to tidy up next time.

I made the above post about 4 weeks ago and forgot to post it. So if you let the video play out, the next clip is his most recent squat technique from today. In the newer technique, we focused on the (next week things to work on) cues. He’s doing a better job not drifting into his knees too much and not driving with his chest as much. I think there can be a little more hip drive and a better lock out at the top. But overall, very good improvements!

Paul Attard
Paul Attard

Paul is the founder and head coach of SPC Performance Lab. Paul has been coaching since 2014 and has worked with all different types of people. From first timers learning the basics, all the way up to the experienced power-lifting competitors.

He tailors his approach depending on the needs, goals and experience of the individual. Paul has extensive theoretical and practical coaching experience.

- Masters of Sports & Exercise Science (Strength & Conditioning)
- Bachelor’s degree in Exercise & Sports Science with First Class Honours
- Competed and won multiple natural body-building shows & power-lifting competitions.
- Held an Australian power-lifting record.

Free advice

SPC Performance Lab is a gym in Taren Point in the Sutherland Shire, Sydney NSW. It is a private gym that offers strength training, powerlifting and body building training. The gym is open 24 hours, 7 days a week with membership options that include casual or regular visits.

Paul also provides a choice of personal training one on one or the option of online coaching.

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