The next step in correcting upper body position in the squat is to take the proper core stabilization we learned in part one and integrate this stabilization all the way up to your shoulders supporting the bar. This will involve where you place your hands and what you do with them.
We have already reviewed the importance of maintaining a proper T-Spine position and not flaring the chest upwards, as well as actively cuing deep spinal stabilization to achieve this positioning. Now that you are able to achieve maximum core stability using these cue and proper abdominal pressurization for bracing, you are primed for the next step.
The next step in the process is to learn the impact shoulder mobility and hand position can have on working against proper positioning. This video teaches you how to find those limitations and apply them to how you hold the bar. It also details how you can then integrate your lats into the lift as a stabilizer for the upper body. You can create a solid base by using your elbow and hand position on the bar to fire the lats. With the rigid braced lats supporting the shoulder girdle and tying into the stabilized core you are now ready to hit a new squat PR.
- Reviewing spinal stabilization cues (0:43)
- Hand placement: is narrow better? (2:05)
- Elbows down with a narrow grip (3:58)
- Losing tension with a wide grip (4:49)
- Lat-pulldowns for the squat (5:43)
- Quick guidelines for hand position (7:30)