I had a long post on Deadlifts published few weeks ago where I talked about why I don’t introduce them right away.
Squats on the other hand, get introduced after 1-2 sessions. Today I’ll be sharing with you our current squat progressions that we use at Enhancing Life.
These progressions take you through four phases:
1) Phase One: Increasing movement option
The first three progressions are not technically squats. See these activities as exercises to help your clients gain access to motions that are required for someone to have a good looking squat.
One of the biggest issues you’ll see when people squat is, they’ll hinge back vs going straight down.
The first three progressions will help your clients tuck their hips, stack the rib cage on top of them, and maintain that position as they descend down (like the second picture above).
If your clients can’t do this or don’t have access to that motion, it doesn’t matter how many cues you use, or how many times you show them what to do, they won’t be able to do it.
Our current favorite activities to open up our client’s movement options are the following three moves:
2) Phase Two: Owning the Position
This stage will help your clients OWN the position you want them to maintain. No movement, just holding. For someone who is extremely unaware of their body and doesn’t take cues well (most of your clients), ISO holds are great to teach them how to own the position you’re wanting them to keep for when you progress and add movement to the lift.
This is perfect for group/semi-private training! You should be able to walk away from this exercise once you’ve put them in the position that’s desirable.
Assisted Squat Hold (Ramp)
3) Phase Three: Adding Movement
Your job as a coach has never been easier. All you have to do now is add movement to the position they’ve already mastered by doing the ISO hold.
Assisted Squat (Ramp/to box)
4) Phase Four: Add Load
Can you imagine getting to loading a squat and all you have to do is “Hey, keep doing what you’ve been doing, but hold this weight” and that’s it!
I’m all about making my job easy, keeping the coaching quality high, AND being able to manage multiple people at once.
Goblet Squat (ramp/to box)
KB Front Squat (Ramp)
Zercher Squat (Ramp)
Safety Bar Squat (Ramp)
DB Squat on Ramp
TB Squat on Ramp
There you have it. Our current squat progressions at Enhancing Life.
What about all the ways clients will mess up?!
Wondering how to implement these progressions?!
Now let’s talk about your coaching skills, because if you’re not able to coach people through everything I shared with you, the execution will fall short, the results will not happen, and the client will not buy into your training.
Have you ever attended a seminar where they picked you as an exercise demo? For 5 minutes, you get to feel what it’s like to be coached by the instructor. You get to respond to their verbal and manual cues, which allows you to feel what your clients will need to feel.
Out of all the other attendees who didn’t get coached, you’ll be more successful getting your clients to execute that exercise correctly.
My online program lets me coach you on weekly basis for ONLY $150 a month!!!
CLICK HERE to enroll and start getting coached by me next week 🙂
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
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