This is a staple move that builds strength in your legs!
The myth is that squats add bulk…completely false unless you’re doing massive amounts of weight. What it will do is create a fantastic rear and give you strength in your entire body, which is awesome for your golf game. The rack squat requires perfect form. So be sure to master the basic squat and empty bar squat before moving to the rack with weight squat.
The set up is the same as the squat with the bar, but with weight and on the rack. You can also do this move with an empty bar on the rack, if you prefer to load the bar this way.
Same procedure as the empty bar squat:
• Adjust the height of the bar accordingly and add your weight. Start small and add as you go.
• Feet shoulder-width and flared.
• Hands positioned outside of shoulder-width on the bar.
• Engage your core as you take a breath.
• Push your buttocks back and down like you’re sitting on toilet.
• Weight still in the heels, legs at parallel or just below.
• Chest up and head neutral.
• Drive up through your heels, squeezing your butt hard on way up to a full and upright position.
At the bottom of the squat, your lumbar spine has maintained its curve. This is critical. Do not round the back at any point. Never, ever fall forward!
To get the bar back to the rack, simply walk straight in and look straight ahead. Try not to look left or right, as this can sometimes wobble the bar.
So let’s make sure you get green checks on these key points:
• Adjust bar on rack and add small weight to start.
• Hands and feet outside of shoulder-width, weight in heels.
• Chest up and core engaged with head neutral.
• Drop your butt back and down like you’re sitting on a toilet.
• At the bottom of the squat, legs are at parallel or just below.
• Core is engaged at all times.
• Drive your knees out as you drive up; never, ever drive them in.
• While driving up through the heels, squeeze the glutes.
• Stand tall and proud at the top.