{"id":16058,"date":"2016-01-22T10:30:40","date_gmt":"2016-01-22T18:30:40","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=16058"},"modified":"2021-07-19T07:06:34","modified_gmt":"2021-07-19T07:06:34","slug":"dolce-diet-lifestyle-3-moves-to-improve-your-squat","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-3-moves-to-improve-your-squat\/","title":{"rendered":"DOLCE DIET LIFESTYLE: 3 Moves to Improve Your Squat"},"content":{"rendered":"<h2>DOLCE DIET LIFESTYLE:<br \/>\n3 Moves to Improve Your Squat<\/h2>\n<h4>by Samantha Coogan, MS, RDN, LD<\/h4>\n<p>If you can\u2019t air squat to depth or with an upright torso, doing loaded squats will be out of the question. Incorporate these drills into your warm-up\/workouts in order to improve your squat depth and positioning. Mobility is key in performing a proper squat, so take some extra time to perfect it.<\/p>\n<h3>Wall Squat<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/01\/wall-squat-294x200.jpg\" alt=\"wall-squat\" width=\"294\" height=\"200\" class=\"alignright size-medium wp-image-16059\">\u2022\tFacing a wall, stand a foot&#8217;s width away with feet shoulder-width apart.<br \/>\n\u2022\tStretch your arms out above your head and place them against the wall.<br \/>\n\u2022\tPush your hips back and lower yourself down under control into a perfect full squat, with your hands remaining against the wall, but not allowing your head or torso to touch the wall.<br \/>\n\u2022\tFocus on pushing your knees out and your chest up.<br \/>\n\u2022\tTry to keep your arms as vertical as possible.<br \/>\n\u2022\tThe more advanced you get, the closer you can start to the wall (goal is to eventually be able to do these with your toes touching the wall).<\/p>\n<h3>Goblet Squat<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/01\/goblet-squat-262x200.jpg\" alt=\"goblet-squat\" width=\"262\" height=\"200\" class=\"alignright size-medium wp-image-16060\">\u2022\tHold a kettlebell by the handles close to your body, so your elbows are pointing down and out.<br \/>\n\u2022\tStand with your feet shoulder-width apart<br \/>\n\u2022\tNow lower yourself down into a deep squat with elbows inside your knees.<br \/>\n\u2022\tUse your elbows to push your knees right out and hold in this bottom position for 10 seconds and repeat for 5-10 sets.<br \/>\n\u2022\tThe more advanced you get, the deeper you\u2019ll be able to squat. To start, go to a range of motion that is comfortable for you.<\/p>\n<h3>Pole Squat<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/01\/Pole-squat-300x183.jpg\" alt=\"Pole-squat\" width=\"300\" height=\"183\" class=\"alignright size-medium wp-image-16061\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/01\/Pole-squat-300x183.jpg 300w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/01\/Pole-squat.jpg 700w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\u2022\tStand almost an arm\u2019s length away from a pole\/squat rack with feet shoulder-width apart.<br \/>\n\u2022\tHold of the pole with both and hands and sit back into a squat, using the pole to keep your torso upright.<br \/>\n\u2022\tHold at the bottom position for 10 seconds and repeat for 10 sets.<br \/>\n\u2022\tIf you find a particular tight spot, stay in the bottom position, but move around at the bottom to loosen up.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h2>Join our online training program today!<br \/>\nGuaranteed results or your money back!<br \/>\nLose up to 21 pounds in 21 days!<\/h2>\n<p><a href=\"\/sign-up\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-18079\" src=\"\/blog\/wp-content\/uploads\/2018\/01\/sw2s-online-program-833x440.jpg\" alt=\"\" width=\"833\" height=\"440\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>DOLCE DIET LIFESTYLE: 3 Moves to Improve Your Squat by Samantha Coogan, MS, RDN, LD If you can\u2019t air squat to depth or with an upright torso, doing loaded squats will be out of the question. Incorporate these drills into your warm-up\/workouts in order to improve your squat depth and positioning. Mobility is key in [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16060,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[],"class_list":["post-16058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DOLCE DIET LIFESTYLE: 3 Moves to Improve Your Squat - The Dolce Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-3-moves-to-improve-your-squat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DOLCE DIET LIFESTYLE: 3 Moves to Improve Your Squat - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"DOLCE DIET LIFESTYLE: 3 Moves to Improve Your Squat by Samantha Coogan, MS, RDN, LD If you can\u2019t air squat to depth or with an upright torso, doing loaded squats will be out of the question. 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