THE SQUAT SELF ASSESSMENT

The squat is one of the fundamental exercises in most gym programmes. Complete the self assessment below to get an idea how well your squat training is going.

Am I sure that I maintain a slight arch in my lower back at the bottom of my squat? *
Do my heels lift or does the weight transfer to the front third of my foot as I squat? *
Do I feel like the movements down and up follow the same path? *
Do I have my weight distributed evenly on both feet as I squat? *
Have I ever had or do I currently have any pain as I squat? *
Do I find it easy to keep my chest up while squatting?
Do I ever feel strain in my neck whilst squatting? *
Do I squat as deeply as I want to? *
Am I able to squat in such a way as to take the strain off my knees? *
Am I able to squat up under control rather than bouncing out of the bottom of my squat? *
Do my knees cave in as I squat? *
Do the arches of my feet collapse in as I squat? *
Does one or both of my feet want to rotate inwards as I squat? *
Do I feel my hamstrings and glutes work as I am squatting or do I get DOMS in them afterwards? *
As I put more weight on the bar, do I keep squatting to a consistent depth? *
Can I overhead squat with weight? *
Can I front squat with my arms in the front rack position? *
If so, do I have comfort in my wrists of shoulders doing so? *
Has my squat max increased in the last 3 months? *
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Name

Of the 19 Y/N questions, how many did you answer Yes to?

If you have answered Yes to less than 14 of these questions, you need some work on your squatting - the less Yes answers, the more urgent your need for help to get your squatting back on track.

To get coached to achieve deeper range, better form and to lift bigger numbers, contact Arton using the form below to arrange a pre-coaching consultation mentioning a few good days and times that you can meet.