Harnessing stability through tension, more tension equals more strength. This starts with your setup and how you approach the bar.
Most people have a bad squat because of one of three issues.
1.) Lack of mobility
2.) Lack of technique
3.) Lack of stability.
Lack of mobility – For most of us Soft tissue work is a must. As part of your squat warm up you need to mobilize the ankles, hips, and thoracic spine. Yes your T-spine needs more extension.
Lack of technique – You just don’t know what you are doing. This is why its important to squat with a qualified Coach and why this is #2. not #1 Your Mobility will dictate your technique. No one squats the same. Bar Placement, Feet Placement, Hand Placement all have impacts on, Chest coming forward, Knees caving in, torso position in the bottom, etc…
The best warm up movement to fix all of this! Everyone’s favorite movement, the Arms Overhead Wall Facing Squat, toes about 6 inches from the wall.
PS this will also work #1 Mobility
Lack of stability – Limp noodle squatting it wont work! Imagine a rubber slingshot you are not going to generate any power. Stability of the back, hips and trunk through tension holds the weight and allows your legs (the big muscles) to do the work!
The squat is KING if done right, it recruits tons of muscle throughout your entire body each rep. Throw in a few sets of 10 reps and your heart is beating like you are running 200m repeats.