Layne Norton's Squat Tutorial

exercises

equipment
likes knee sleeves more than wraps for consistency and convenience
chalks his back
wraps above and below wrists, not just below them
belt doesn’t lessen ab activation
high bar versus low bar
low bar better for most people, since closer to hip pivot point, creating less torque on lower back
to find toe angle, squeeze glutes, feet will rotate naturally
most people don’t take in enough air
as much air as you can get
can generate most force when holding breath
push out abdominal wall, not flexing abs
like bracing for a punch
start squat driving hips back, sitting between legs
push up and also drive hips forward
drive knees out slightly over toes
don’t lead with knees, will cause folding forward to achieve depth
less torque on knees with upright shins
lock glutes out at top
back angles very individual
maintain spine neutrality
don’t go into spinal flexion, dangerous
most important in form is good depth
squat as deep as you safely can
with longer limbs, may not be able to go all the way down without losing neutrality
stop before losing neutrality
bar above midfoot
may not be completely straight
with long legs, have to lean forward, but minimize it
don’t skip warmup sets, they’re practice
treat light weight like it’s heavy