How to Squat: The Only Video You’ll Ever Need | Ep. 11

In this episode of Project Strengthcast, we go over the fundamentals of squat, technique. A lot of coaches take cues that work for one group of lifters and apply them to everyone. That usually causes problems, because people differ so much in anatomy and in how they express technique. So we start with the bigger frameworks every lifter should follow, then move on to the individual nuances. We talk about why your setup decides so much of your session, and how technique can drift when fatigue builds or when you stop paying attention. We also get into why coaches ask for accessory videos and how much outside activity, sleep and stress can quietly change how you lift. From there we go deep on squat mechanics: foot pressure and what "midfoot" actually means, spinal position, bracing, low-bar elbow positioning and how the scapulae move on the bench. If you've ever struggled to make sense of a cue, I hope this helps you understand what it's trying to do. Timestamps for this episode: 0:00 - Intro and Episode Objectives 1:07 - Squat Fundamentals: Setup First 3:34 - Technique Big Picture: Competition Standards and Repeatability 4:39 - Technique Drift and Movement Quality 5:58 - Why Coaches Ask for Accessory Videos 7:15 - Hinging, Knee Discipline and B-Stance RDLs 10:41 - Why Accessories Are Programmed 11:59 - Following the Program: Outside Training and Extra Stress 12:59 - Externals: Soreness, Sleep and Technique 14:35 - Recovery From Stress Outside the Gym 17:34 - Hobbies, Steps and Dosing Stress 18:50 - Midfoot Pressure Explained 22:03 - Foot Pressure Cues and Using Elevation 26:53 - Heel Shoes and Creating Space at the Ankle 29:31 - Spinal Shape: Extension vs. Flexion 31:05 - Matching Top and Bottom Positions 33:55 - Technique as Stress Distribution 37:35 - Bracing and Rib–Pelvis Position 40:08 - Bracing for Squat, Deadlift and Bench, and Belts 44:05 - Elbow Positioning and the Low-Bar Shelf 48:42 - Scapular Retraction and Depression as a Spectrum 52:06 - Squat Wrap-Up Follow us on instagram @projectstrengthcast Follow our hosts: Kaushal- @kaushal_ironcreed Jay- @jay_ironcreed Tapas- @the.quadzilla Follow our sponsor & shop the more premier fitness equipment manufactured in India @siegefitnessindia!