In Jesse’s last ‘How to Squat’ video, he talked about his top exercises for building a bigger squat.  In this next installment from Jesse Burdick (PowerWOD.com), he focuses on one of the biggest mistakes that most lifters make when they squat.  Instead of using their big lower body musculature correctly and distributing the weight, many novice squatters  think they should just lower straight down.  This is not only inefficient, it will likely stress their ankles, knees and low back.

Let’s see what Jesse has to say?

Side Note: To view the entire series, check out the Diesel Training Center
How to Bench Press | How to Deadlift | How to Squat | Simple Squat Progression

The First Move for Squats (Important)

Instead of squatting straight down or moving first at the knees (flexion), Jesse states that you should first hinge at the hips backward.

Most times the lifter is “thinking too much north / side (straight up and down) and not enough east / west (hip hinging to load the posterior chain).

Why is hip hinging important?

It gets “the weight distributed across your hips, glutes, and hamstrings.”

Best Way to Hip Hinge

Jesse states that the most common cues to move the lifter into the hip hinge correctly are “sit back, back, back”, “knees out, knees out”, and “spread the floor.”   These are all great, but if you don’t know how to hip hinge, the cues will seems like nonsense.

How do you hip hinge correctly?

Step 1:  Before any movement occurs, “stay tight and create lots of full body tension.”  This will ensure you “load the spring as you descend.”  Getting tight is referred as irradiation (in the RKC) and is a combination of breathing and flexing all of your muscles tight as hell.

Step 2:  Slide the hips back and turn on your “side ass” on by spreading the floor and pushing your knees out.

Step 3:  “Keep your torso upright and stay tall.”  Your goal is to remain tight in the core and “move the weight with your hips and hamstrings; not your lower back.”  Which happens when you lose position and fall forward in the hole.