#Corrective Exercise Training

Squatting is a skill. It takes mobility, stability, core control, and time under tension to truly master. Before you rush to load the bar heavy, focus on building a strong foundation. Dial in your stance. Brace properly. Control the bottom. Own every rep. Perfect form isn’t one-size-fits-all — your anatomy plays a role, and finding what works best for YOUR body is key. Master the movement first. The strength will follow. If this helped you, save this for your next leg day and share it!👇🏼💪🏼

Sometimes the biggest improvements come from the smallest details. If you want a stronger, more stable squat, start by tripoding your feet: • Big toe • Pinky toe • Heel Staying connected through these three points helps create better balance, stronger leg drive, and more efficient movement. This month we’re spring cleaning the fundamentals. Because mastering the basics is what leads to real strength over time. Strong foundation. Strong squat. Ignite your transformation 🚀 #btstrength #strengthtraining #squat

Everyone can get better at the basics The split squat is a fundamental lift that I have all my clients do at some point As with many lifts, a few subtle tweaks or changes in intention can really change how the exercise feels For example in this video you’ll see me explain how you can make the exercise more hip/glute dominant vs quad dominant by changing the angle of your torso Even advanced lifters and former athletes can learn something here and be more intentional with what any given exercise is accomplishing If you find this helpful please like and share with someone!

Want to transform your body but don’t know where to start? It all begins with mastering the basics. The squat is one of them. Comment TRAINING and I’ll reach out to guide you from day one. 💪

Try this for a deeper squat! Especially if you have long femurs or struggle to hit depth. 🤞 DM me the word “COACH” to work 1:1!

Taking a$$ to grass to new levels 😂😂😂😂 OBVI THIS IS A JOKE, but it is a good reminder that everyone’s squat might not look the same. Hip structure. Femur length. Ankle mobility. Training goal. All of these influence squat depth. Some lifters hit ass-to-grass naturally. Others hit parallel and that’s THEIR strongest, safest position. Forcing every body into the same squat depth is how people end up with hip pain, knee pain, and stalled progress. The goal isn’t to copy someone else’s squat. The goal is to find the strongest squat YOUR body is built for. Coaching isn’t about forcing positions. It’s about understanding anatomy. 👊 #strengthtraining #squats #liftingtechnique #bodymechanics #onlinecoach

One of the most common questions I get is: “How wide should my feet be when I squat?” The honest answer is… it depends. Your hip structure, femur length, ankle mobility, and even training history all play a role. That’s why copying someone else’s stance (especially someone built differently than you) doesn’t always work. Instead, start simple. Jump. Notice where your feet naturally land. That’s your body organizing itself into a position where it feels strong and stable. For most people, that’s a great starting point. From there, you can experiment slightly — a bit wider, a bit narrower — and see where you feel the most balanced, powerful, and able to hit depth comfortably. Train hard. Move well. Stay durable. 💪 #squatform #squattips #strengthtraining #movementquality #hybridtraining

The “Standard Squat” is a myth that’s stalling your progress ❌ If you’ve been stuck at the same weight for months or your knees feel “grindy” every time you go heavy, the problem isn’t your effort—it’s the blueprint. Standard form assumes everyone has the same hip structure, limb length and core stability. They don’t. That’s why in our small group sessions, you’ll see four people doing the “same” workout looking completely different: 🔘 Individual A (Box Squat): Building explosive power and posterior chain strength while managing a previous knee tweak by controlling the depth and shin angle. 🔘 Individual B (Front Squat): Shifting the load to the quads and core. This is for the lifter who “folds” forward in a back squat due to a long torso or long femurs. 🔘 Individual C (Back Squat): The classic strength builder, used here because their hip anatomy and ankle mobility allow for a deep, vertical drive without compensation. 🔘 Individual D (Heel Elevated Goblet): Using a wedge to bypass tight ankles, allowing them to hit full depth and actually build their legs instead of just stressing their lower back. The “Standard” form is just a starting point. Personalization is the finish line. When you train with us, we don’t force your body into a “textbook” position. We find the variation that unlocks your leverage. Because when the movement fits your anatomy, the plateau disappears. Stop fighting your anatomy and start using it 🚀

Squats are a staple in my program for a reason 💪 They build full-body strength, improve mobility, and carry over into real-life movement — from getting up off a chair to moving with more power and control. Done right, they’re one of the best exercises you can have in your toolkit. But if you can’t squat (yet), that’s okay — you don’t avoid it, you regress it: Start with sit-to-stands → Use a bench to control your depth → Progress to a goblet squat → Then load it up when you’re ready Avoidance isn’t good for you — breaking the steps down and identifying where the struggle comes in is the best way to fix it.

When you eliminate the stretch reflex, elastic rebound, of regular squats by pausing at the bottom you’re forced to produce pure concentric strength from a dead stop! This will target that exact moment that most heavy squats fail! Add a paused squat into your routine to increase your time under tension at the weakest point of the motion to increase strength in your quads, glutes, adductors, and core/bracing muscles 🤙🏼💪🏼

Not all squats need to look the same. Parallel squats and deep squats both have a place, it depends on the goal. Parallel squats: • Often allow heavier loads • Emphasize hip drive • Can be more specific to certain sport positions • Useful for managing fatigue in higher-volume phases Deep squats: • Increase range of motion • Demand more mobility and control • Build strength in the bottom position • Improve long-term joint resilience The mistake isn’t choosing one. It’s thinking there’s only one way to train. Practical training means understanding the intent behind the rep. Train with purpose. Not preference. . Follow @fitnesscannon! . . . . . #strengthtraining #squatmechanics #trainwithintent #movementquality #intelligenttraining

❌The BIG SQUAT mistake! (Don’t DO IT!) A squat should distribute load through the hips, knees, and core while keeping the bar or load balanced over the mid-foot. When the torso leans too far forward, that balance is lost. Here’s why it kills your squat form: 1️⃣ It Turns the Squat Into a Hinge When you lean excessively forward, the hips shoot back and the movement starts to resemble a deadlift. Instead of the knees and hips sharing the work, the posterior chain and lower back take over. Now you’re no longer squatting — you’re hinging with a load on your back. 2️⃣ It Overloads the Lower Back As the torso angle increases, the lever arm on the spine increases. That means the spinal erectors have to work much harder to keep the torso from collapsing. Instead of the glutes and quads driving the lift, the lower back becomes the limiting factor. 3️⃣ You Lose Mid-Foot Balance In a good squat, the system stays balanced over the mid-foot. Excessive forward lean usually causes: ✳️weight shifting to the toes ✳️heels wanting to lift ✳️instability at the bottom Once balance shifts forward, power production drops. 4️⃣ You Can’t Produce Force Efficiently Strong squats come from stacked joints: ✳️ribcage over pelvis ✳️torso braced ✳️hips and knees extending together When the chest collapses forward, that stack disappears and force leaks out of the system. If you think going to a trainer 😆will fix this, you may be right. But OFTEN times, the simple cues I give clients help them along WITH the development of their core from our earlier stages in programming. THAT is what you will be hard pressed to find in PT.... Progression is key, randomness is a massacre waiting to happen. 👊🏻If you want to get help, message me today as I do have open spots for online and in person coaching.