🧑‍💻 Full show notes, blog post, and more can be found here: https://zaccupples.com/common-squat-compensations

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🏋️ BUTT WINK, KNEE VALGUS, AND STICKING POINTS (OH MY!) 🏋️

The squat is an excellent exercise for both enhancing lower body range of motion and strength, but it’s not so great if you have a bunch of wild compensations doing it.

What are some of the common compensatory activities that we see in the squat, which ones are “bad,” and most importantly, what shall we do about it?

You are going to find all of that out with today's video. Here are the questions we answer:

1. What is knee valgus in the squat and is it a bad thing?
2. What is a butt wink, is it bad, and what should you do about it?
3. What is the sticking point in the squat, why does it happen, and what can you do about it?
4. How to fix upper back hinging during the front squat
5. Is there a squat variation that can make you move better and build muscle mass?
6. How can I make my overhead squat better?

⛹️‍♂️ TIMESTAMPS ⛹️‍♀️

00:00 - Intro
00:53 - Knee valgus in the squat
15:53 - Butt wink in a squat
31:57 - The sticking point in the squat descent AND ascent
38:44 - Upper back hinging during a front squat
40:55 - The best squat for better movement and hypertrophy
43:12 - Getting better mobility for an overhead squat