Squat Coaching Techniques

Key Coaching Points

Focus on Feet
- Coach from the ground up.
- Feet position is crucial; if feet are incorrect, the squat setup will also be incorrect.
- Feet should remain stable and rooted during a squat.
Knee Alignment
- Knee should be aligned with the foot (preferably over the ankle).
- Consistency in knee positioning is important for effectiveness.
- Avoid extremes:
  - Knee too far over toes can lead to quad dominance.
  - Knee behind heel can disrupt balance.
Squat Depth
- Aim for depth depending on the lifter's structure and gear used.
- Use of a box can help teach correct form and squat mechanics.
- With heavier weights, proper technique becomes even more critical.

Box Squats
- Useful for teaching correct squat mechanics and adjustments.
- Helps lifters feel the proper position before attempting heavier lifts.
Warm-Up Cues
- Encourage lifters to root their feet.
- Consider different cues (e.g., spread toes, push out, etc.) to find what helps each athlete best.

Prioritize Health
- Lifters should communicate any discomfort or issues.
- Stay hydrated and cool during training.

Gear Considerations
- Adjust squat stance based on the type of gear (e.g., multiply, single ply).
- Focus on how gear impacts squat mechanics and depth.
Movement Mechanics
- Importance of proper head positioning to maintain stability and breathing.
- Cues should focus on pushing through heels and activating the posterior chain effectively.

Knee and Hip Positioning
- Maintain a neutral spine and proper head position throughout the squat.
- Reinforce the need for tension in the upper back and core during the lift.

Assessing Performance
- Monitor adjustments in technique and how they affect performance.
- Record any changes in strength or comfort levels as gear is added.

Building Strength
- Each lifter may need to go through a period of adjustment to find optimal positioning.
- Emphasize that discomfort may be part of building strength, but safety and health are the top priority.