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Copyright © 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.

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A Teaching Progression for Squatting Exercises Chiu, Loren Z F; Burkhardt, EricStrength & Conditioning Journal. 33(2):46-54, April 2011.doi: 10.1519/SSC.0b013e31821100bf

http://journals.lww.com/nsca-scj/Fulltext/2011/04000/A_Teaching_Progression_for_Squatting_Exercises.7.aspx





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Figure 1

Figure 1. Plate squat viewed from the side: top (a) and bottom (b). Volleyball has been placed on top of the plate to encourage the athlete to use proper technique.

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Figure 2

Figure 2. Improper performance of the plate squat.

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Table Training progr...

Table Training program for learning the plate squat

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Figure 3

Figure 3. Overhead squat: 45° view (a) and side view (b). The bar must remain in the optimal “window” (dashed lines in (b)) during the entire lift. If the bar moves out of this window, the lift should be terminated.

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Figure 4

Figure 4. No-arms front squat viewed from the side: top (a) and bottom (b).

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Figure 5

Figure 5. Front squat viewed 45° from the front: top (a) and bottom (b).

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Figure 6

Figure 6. Back squat viewed from the side. The bar must remain in the optimal “window” (dashed lines) during the entire lift. If the bar moves out of this window, the lift should be terminated.

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