How to squat
Strength training is a vital component in developing strength for rugby. Many of our actions on the field are attributed to strength; jackling, scrummaging, mauling etc and it’s important you develop yourself in this area to both improve your performance and minimise injury risk.
Strength training is the foundation to our athleticism as a whole. Without strength, we can’t have power, speed, agility or fitness.
The Squat
The squat is a very important exercise in your armoury as it has a lot of carry-over to actions on the pitch. Anything involving bending and extending through the knees and bracing in the torso is developed through squatting.
The squat develops hip and ankle mobility and strengthens the glutes, hamstrings, and quads. It also develops trunk strength and posture.
Unless you have an injury-related reason not to squat we suggest putting squats and related squat patterns into your training programme indefinitely.
Here are the progressions to eventually be competent in the barbell back squat. Poor squat technique will open you up to a host of issues or injuries down the road so take your time at each stage.
Set up and technique points:
start with feet shoulder width apart, toes turned slightly out.
centre of mass over the rear-middle of the foot.
before you descend take a deep breathe and brace your trunk.
lower yourself down by simultaneously bending at the hips and knees.
depth is determined by mobility and posture - stop when you feel restriction or your posture has been compromised. If you have good mobility and strength, descend to bring hips just below knee line.
knee position should align out over toes.
keep your chest facing forward and your eye-line level.
your upper body should maintain tension.
See below for methods related to exercise.ascend with intent and stay balanced. Stand tall at the top.
maintain a natural lumber curve throughout.
Stage 1 - Prisoner Squat
- elbows back and squeeze back muscles to maintain tension in upper body
Stage 2 - Goblet Squat
- elbows up and shoulders back to maintain tension in the upper body. Keep the weight on the chest
Stage 3 - Barbell Back Squat
- pull the bar down onto your traps and squeeze back muscles to maintain tension in the upper body
Are you ready to start strength training?
Check out our 4 week bodyweight strength and conditioning programme designed to take develop your strength foundations.