A little on squating...

When performed correctly, squat-related injuries are very uncommon.

Think of sitting back on a small stool and remember as you squat, drop your hips in between your feet.

Feel most of the pressure mid-foot to heel.

Wear flat shoes or go bare feet.

Keep your chest up and your knees out (spread the floor with your feet).

If doing a back squat, break the bar across your back when you ascend.

Sit ass to grass to get the most gluteal activation - if you want to work more quads, do partial or half squats.

Hold one weight at your side.

Hold a kettlebell front racked.

You should be able to do any type of squat (back, front, kettlebell, zercher etc) as if you were standing 1" in front of a wall - that shows you proper weight distribution and the correct joint angles when standing feet shoulder width apart.

In the picture, the Prison Reactive Neuromuscular Training Squat - press the knees out against the band, keep your elbows flared out and chest up/out.

Jon-Erik Kawamoto, CSCS, CEP