Forums General 2 very basic questions. Initiating the squat? screwing into ground Re: 2 very basic questions. Initiating the squat? screwing into ground

#73003
AvatarJames Roebker

Maybe by trying to answer #2 it will answer #1 for you. Before all this I would Reread BASL. It really is explained so well IMO.

To initiate a squat from a standing neutral position I always try to follow this set up order.

1. Squeeze butt 
2. Tighten abs & pull ribcage down 
3. Screw feet into ground- which naturally pushes knees out and slightly bends my knees. 
4. Extend arms out and put hands together in front of face, putting shoulders into good position 
5. Start to squat by simultaneously reaching your butt and hamstrings back and down to the floor. Maintain lumbar position.
6. Once you are on the way down your knees will naturally start to bend once your hips/pelvis start to run into your femurs. 
7. Keep forcing knees out and screwing into the ground with feet as you descend. 
8. Keep Shins as vertical as possible for as long as possible. 
9. Descend into squat 
10. Ascend out of squat is opposite. Rinse and repeat.
I have skipped some of the other subtleties but this is a good starting point IMHO> Hope it helps a bit.
Cues that help are Arch>Heels>Depth>Knees out>Head up> Hands Up>