How To Squat Correctly (NO BACK PAIN)

Summary by Krater

Dr. Aaron Horschig demonstrates three essential steps for maintaining a safe, neutral spine during squats: keeping ribs stacked over the pelvis, proper lateral abdominal bracing, and tracking knees over the feet.

From the video

Answers: How do I keep my spine safe while squatting heavy weights?

• spine safety in squatting
• neutral spine posture
• lateral abdominal bracing
• knee tracking and hip engagement
• power production in squats

Exercises

• squat · barbell

What it concludes

• Maintaining a neutral spine with ribs stacked over the pelvis supports heavy loads safely.
• Lateral abdominal expansion creates a larger base of support for spine stability compared to pulling the belly button in.
• Grabbing the ground with the feet and externally rotating the hips ensures proper knee tracking and optimal force production.