Technique- Hold the barbell with your elbow close to your body. When performing the squat sit back and down into your heels. Keep the weight off your toes an on the heel of your foot. Press through the heel to stand up. Keep your abs active and flexed, do not bend over at the bottom. Keep your shoulders back and square. Advantages- This movement can be used for clients who lack mobility to do a back squat and are having trouble doing a front squat. It is great for core activation since you have to adjust to the uneven weight distributed across your body. A good substitute for any squat and a great leg workout. Faults- Do not let the weight pull you down and bend you over. Keep your shoulders back and abs activated to stay upright. Keep your chest up. Do not sit forward. The squat is initiated at the hips, send your hips back first and do not let your heels come off the ground. If you feel the weight on the ball of your foot it is wrong. Readjust and focus on sitting down and back. Scaling-This can be done with a lower weight or unweighted as just an air squat. If having issues with the squat you can put a box or medicine ball behind you to give you a target to sit back to. This will allow you to sit back and activate your glutes. To scale up you can add a press at the top of the squat, or add a second barbell and do a two handed landmine squat.

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