Dedicated Fitness Port Macquarie

Christmas period closure dates. Only closed the public holidays and Saturday class 27th, enjoy some time off with your loved ones and see you in the gym every other day 💪 if you still want to get a session in on these days, you still have unstaffed access to the gym

SQUAT QUES (low bar)

*Keeping the bar over our centre of mass, meaning keeping it in line straight down the middle from the side view. Usually if the bar is too far in front, you risk tipping forward and if the bar is too bar behind, you risk tipping backwards. Keep that bar centred from start to finish. Ensure the bar is also dead centred across the body as this will result in becoming off balanced.

*Maintaining a neutral spine along with a proper brace means you should maintain a neutral back position throughout the lift. Sometimes the que chest up often leads to hyperextention which will put pressure on your spine. Rounding which can be caused by tipping forward, not a big enough brace or core engagement or having the hips rise first can result in rounding the back. Think chests and hips rising together and looking straight forward and also keeping the neck in a neutral position

*Find the correct foot position for you, our anatomy is all different so it depends on the individual. If your stance is too close together, it becomes a very quad dominant squat and you aren't utilising your hips and glutes properly, but once again it just depends on the individual and their hip structure

*Unracking the bar with your feet split can result in unnecessary pressure on your lower back and can make the unrack unstable. Keep feet together and take 3 small steps back with the third step evening out the feet.

*Shrugging the shoulders can also risk the bar rolling forward onto your neck which is not ideal, especially with some weight on the bar. You want tension in your upper back but to do this, squeeze your shoulder blades together and down along with squeezing your elbows together and slightly up. Don't allow elbows to fall under the bar as you could also risk the bar falling backwards behind you.

*Knee caving can sometimes be because of weak abductors or even poor ankle mobility but we want to make sure we are twisting our quads outwards but keeping our knees over our toes. Slightly hinging at the hips to engage our glutes at the start of our squat will help utilise our glutes.

Start light, learn the mechanics first, then add load.

Link for memberships:

[email protected]" rel="ugc" target="_blank">https://links.fitbox.iq/invites/register/0419?utm_source=app&utm_medium=qrcode&email=[email protected]

Link for drop ins (for those not wanting a membership, you still must book in via the app as classes are capped):

https://embed.fitbox.iq/?properties=eJxtj0FLw0AQhf_KMOcgKerB3NqAENBTj-Jh3Z0kq5udsDOhhtL_7japQtXre2_eN--IrQ9KCasj-mjD5KhmY_vGCVYvrwXS5z_idzIYkT_JK_GS3JOI57htFxTiT_q3cSpwTN5SE2uKmks292VZoAmBDzvmDx87rDRNVGA3DzU7wupu81CgbqOrc0MDpktEoAzOiw0sBCbO4OP7lDwJcIKBnLcmgOXovGa8nOPaU1byTHijlhOBqEmagTDMIOufN_BofJjS2s8gDIOZIZFMQTNjxcx5n_R82I98nrC-K8rjZcGzj5OS7BYMVrfllbtcPVGrednpC0U5kr0&hash=c1ccb3d7367d2bed063590a9a413781acb47d88349bc646498a3c4bcf05954c5&view=week

Alternatively, you can purchase a weekly pass for $35 if you are not wanting a membership

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