How To | Perform the Air Squat - With Efficiency & Good Mechanics

Summary

This video provides a comprehensive guide to mastering the air squat, offering tips and techniques for better form and performance. The instructor, along with assistant Noah, demonstrates key points like maintaining proper knee alignment, keeping the chest up, and engaging the feet for balance. Tips for improving squat depth, dealing with mobility issues, and using props like a wall ball or dumbbell for support are covered. The focus is on finding the right technique for your unique body type and gradually improving your squat form. Viewers are encouraged to ask questions and share feedback for future tutorials.

Takeaways

• 😀 Starting a how-to series to help athletes with movements they might have questions about or struggle with without access to a coach or gym.
• 😀 The focus of today's video is on improving the air squat, with a step-by-step guide on proper form and techniques.
• 😀 When squatting, ensure that the hips drop below the knees (below parallel) for the squat to be considered valid, according to CrossFit standards.
• 😀 Use an object like a wall ball to practice depth if struggling with hitting below parallel in squats. Elevating the object can help progressively work towards the correct depth.
• 😀 Keep your knees tracking in the same direction as your toes to prevent injury and maintain proper form.
• 😀 Activate your feet by gripping the floor during squats, which helps maintain balance and proper alignment throughout the movement.
• 😀 Turn your feet slightly outward as if on a big screw to ensure proper foot positioning during the squat, helping maintain a solid base.
• 😀 Focus on distributing weight evenly across the entire foot (heel, ball of the foot, and big toe) to maintain balance and prevent a forward lean or loss of stability.
• 😀 A common issue, the 'butt wink,' occurs when the lower back rounds at the bottom of a squat. Push your knees outward to reduce this and keep a strong, neutral spine.
• 😀 If you struggle with mobility to reach below parallel, using a dumbbell for a goblet squat can provide a counterbalance and help improve squat depth and form.
• 😀 Each individual’s body is unique, so it’s essential to find a squat stance and form that works best for your body type rather than copying others exactly.

Q & A

What is the goal of the 'How-To' series introduced in the video?

The goal of the 'How-To' series is to answer questions and provide performance tips on various movements, specifically for those who may not have access to a coach or gym, or find it intimidating to go to the gym.

What is considered a valid air squat rep in terms of depth?

A valid air squat rep requires the hip crease to go below the kneecap, meaning the person needs to squat down below parallel. If a marble were dropped on the top of the squat, it should ideally roll toward the hips.

What can you do if you're struggling to squat below parallel?

If you're having trouble reaching below parallel, you can use an object like a wall ball to sit on. Gradually elevate the object using plates to work your way down to a lower height until you can squat below parallel.

Why is it important to keep your knees out during a squat?

Keeping the knees out helps to maintain proper alignment with the toes and avoids the knees caving in, which could put undue stress on the joints and lead to injury.

How can you make sure your feet are active during a squat?

To keep your feet active, you should grip the floor with your toes, creating an arch in your foot. This activation helps maintain a strong and stable base throughout the squat.

What is the correct foot positioning for a squat?

The feet should be roughly shoulder-width apart, with a slight outward turn, as if you're on a big screw. This allows for better engagement and alignment during the squat.

How should your weight be distributed across your foot during a squat?

The weight should be evenly distributed across the entire foot. Focus on maintaining contact with the heel, the ball of the foot under the pinky toe, and the ball of the foot under the big toe.

What is 'butt wink' and how can it be reduced during squats?

Butt wink is when the lower back rounds as you squat down to the lowest position. To reduce it, focus on pushing the knees out and keeping the chest up, which helps maintain better spinal alignment.

How can a goblet squat help with mobility issues for getting below parallel?

A goblet squat, where you hold a dumbbell close to your body, helps with balance and provides a counterbalance to help you squat lower without falling backward, making it easier to achieve depth.

Is it okay to adjust your squat stance based on your body type?

Yes, it's perfectly fine to adjust your squat stance based on your unique body. People with longer legs or shorter torsos may need to modify their foot positioning or squat depth for optimal comfort and form.