TL Health and Fitness Initiative 2011 - Page 587

1. Your feet are shoulder width apart and slightly toed out.
2. Head up, looking slightly above parallel.
3. Don’t look down! Ground is in peripheral vision only!
4. Accentuate the normal arch of the lumbar curve while pulling the excess arch out of the abs.
5. Keep midsection very tight.
6. Send your butt and your back down.
7. Knees track over the line of the foot.
8. Don’t let knees roll over inside of foot.
9. Keep your weight on your heels as much as possible.
10. STAY OFF THE BALLS OF THE FEET!
11. Delay forward travel of the knees as much as possible.
12. Lift your arms up and out as you descend.
13. Elongated torso.
14. Send hands as far away from butt as possible.
15. In profile, the ear does not move forward during the squat, only straight down.
16. Don’t just sink into the squat, pull yourself down with your hip flexors.
17. Don’t let the lumbar curve surrender as you settle into the bottom.
18. Stop when the fold of the hip is below the crease of the knee. Break parallel with your thighs.
19. Squeeeeeeeze glutes and hammies, rise without any leaning forward or shifting of balance.
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can, no part of the body is left uninvolved.
22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
23. At the top of the stroke, stand as tall as possible.