All right guys, so let's go through a step-by-step checklist that you should go through every single time you squat for an awesome performance.

好了，夥計們，讓我們一步步來看看你每次深蹲時都應該檢查的清單，以獲得出色的表現。

Step one, very simple, is the bar in the rack at the right height?

第一步，很簡單，架子上的橫杆高度是否合適？

Very simple.

非常簡單。

Too often I see athletes, they'll get the bar set really, really high.

我經常看到運動員把標準定得很高很高。

What are you going to have to do?

你必須做什麼？

To even unload the bar, you're going to have to get up on your tiptoes to get the bar off the rack.

即使要卸下槓鈴，你也必須踮起腳尖才能把槓鈴從架子上拿下來。

Now, while you may be able to do that at your start of your set, when you're done squatting a lot of weight, you're dead tired.

現在，雖然你在開始一組動作時可以做到這一點，但當你深蹲完大量重量後，你就會累得半死。

The last thing you want to do is walk it back into the rack, get up on your toes to get it back in.

你最不想做的事情就是把它走回架子上，用腳尖站起來把它拿回來。

In the same way, I don't want you to get the bar set too low.

同樣，我也不希望你們把標準定得太低。

Now, I've had to squat some people before that are a little bit shorter than me, so it's tough sometimes, but you don't want to be squatting real low to get the bar off the For most of us, we want that barbell set at about chest height.

現在，我不得不蹲下一些比我矮一點的人，所以有時會很困難，但你不希望蹲得很低，以至於槓鈴離地面太遠。 對於我們大多數人來說，我們希望槓鈴設置在胸部高度左右。

What that's going to do is allow you, when you get under the barbell, to pull down, create a lot of tension, and then stand up with the barbell.

這樣做的目的是，當你站到槓鈴下時，可以向下拉，產生很大的拉力，然後帶著槓鈴站起來。

So first set step is going to be, is it at about chest height?

是以，第一步要做的是，它的高度是否與胸部差不多？

Now, obviously, to make sure safety, get some collars on the bar.

現在，為了確保安全，顯然要在欄杆上安裝一些項圈。

Now, I see a number of Olympic weightlifters that have been in the game for a long time, they won't use collars.

現在，我看到一些奧運舉重運動員已經在比賽中堅持了很長時間，他們不會使用領圈。

For you, for most people, put some collars on the barbell.

對你來說，對大多數人來說，在槓鈴上放一些項圈。

Just be safe.

注意安全

So, that's step one, in the bar, or the bar in the rack, at the right height.

所以，這就是第一步，將橫杆或架子上的橫杆放在合適的高度。

Make sure you're safe.

確保安全

Put some collars on.

戴上項圈

Step two of the checklist, it's now time to get ourselves under the barbell.

檢查表的第二步，現在是時候把自己放在槓鈴下了。

Now, think about it like this.

現在，請這樣想。

If you have a powerlifter that's attempting to walk out and squat 900 pounds, or even 1,000 pounds, they're not just going to get under the barbell, lock it basically, walk it out, and then try to get set and squat.

如果你有一個力量舉重運動員，他想走出去深蹲 900 磅，甚至 1000 磅，他們不會只是走到槓鈴下面，基本上鎖住槓鈴，把槓鈴走出去，然後試著擺好姿勢深蹲。

They'd clearly be crushed by the weight of the barbell.

槓鈴的重量顯然會把它們壓垮。

Instead, they get under the barbell, create a ton of tension, get strong, stand up at the bar, and then walk it out.

相反，他們在槓鈴下，製造大量張力，變得強壯，在槓上站起來，然後走出去。

So whenever we get under a barbell, we want to create a tremendous amount of tension in our upper body and lower body, create that stiffness in our core, and then stand up at the barbell.

是以，每當我們站在槓鈴下時，都要在上半身和下半身製造巨大的緊張感，在核心部位製造僵硬感，然後站起槓鈴。

And I promise you, if you do this correctly, that barbell is going to feel much lighter on your back, which even psychologically is going to make you feel a little bit better about the weight you're trying to squat.

我向你保證，如果你做得正確，槓鈴在你背上的感覺就會輕很多，甚至在心理上會讓你對要深蹲的重量感覺更好一些。

So, this is how you're going to do it.

所以，你要這樣做。

Get your feet, or your arms, set in a good position.

雙腳或雙臂擺好姿勢。

Now, I don't care if you take an under-thumb grip.

現在，我不在乎你是否用拇指下方的握把。

For most people, they're going to take a full grip on the barbell.

對於大多數人來說，他們會完全握住槓鈴。

If you want to, and it feels better to do a thumb-over-the-top position, don't mind that.

如果你想這樣做，而且做拇指在上的姿勢感覺更好，那也沒關係。

I've actually experimented with that myself.

實際上，我自己也做過這樣的實驗。

The big thing is we want to be pulling down on the barbell.

最重要的是，我們要向下拉槓鈴。

Our goal, whenever we pull ourselves under the bar, is to create a ton of tension.

每當我們把自己拉到橫杆下時，我們的目標就是產生巨大的張力。

Squeeze the bar down into us, pull your shoulder blades together.

將橫槓向下擠壓，肩胛骨併攏。

From the back view, we're here, we're pulling down on the barbell and squeezing your shoulder blades together.

從背面看，我們在這裡向下拉槓鈴，將肩胛骨擠在一起。

That's going to create a nice shelf on your upper back.

這將在你的上背部形成一個很好的架子。

We don't want to shrug up on the barbell, so it's down and in.

我們不想在槓鈴上聳肩，所以要向下和向內。

That's what's going to create a tremendous amount of tension for that barbell to sit on top of, create that nice muscular shelf.

這樣就能產生巨大的張力，讓槓鈴坐在上面，形成漂亮的肌肉架。

So, from here, we're getting under the barbell.

所以，從這裡開始，我們要到槓鈴下面去。

Now, I'm demonstrating high bar squat, but the same goes for low bar squat.

現在，我演示的是高杆深蹲，但低杆深蹲也是一樣。

You're just creating a little bit of a different position for that bar.

你只是給橫槓創造了一個不同的位置。

Low bar, obviously, it's going to sit a couple inches lower across your shoulder blades.

很明顯，低杆要比肩胛骨低幾英寸。

But we're here, feet not staggered, in a normal squat position.

但我們在這裡，雙腳沒有錯開，是正常的下蹲姿勢。

We don't want to be taking the barbell out of the rack like this.

我們不想像這樣把槓鈴從架子上拿下來。

That's not very stable, especially with heavy weight.

這不是很穩定，尤其是在重量較大的情況下。

So we're in our good position.

所以，我們現在處於有利位置。

If you watch my arms, I'm pulling down on the barbell, creating a ton of tension, brace my core, big breath, stand up.

如果你注意看我的手臂，我正在向下拉槓鈴，產生大量張力，支撐我的核心，大口呼吸，站起來。

Now, this barbell feels much lighter on my back because I did that.

現在，這個槓鈴在我背上感覺輕多了，因為我做到了。

Now, we're taking a couple steps back, one, two, set my feet.

現在，我們往後退幾步，一，二，站好。

Step three, what am I doing with my feet?

第三步，我的腳在做什麼？

Do I have one foot pointed out to the side?

我是否有一隻腳伸到了一邊？

Do I have my feet excessively turned out?

我的腳是否過度外翻？

Now, for most people, we're going to want those feet slightly turned out to the side when we're barbell squatting.

現在，對於大多數人來說，在進行槓鈴深蹲時，我們會希望雙腳稍稍向側面外翻。

That's going to allow us to open our body up to as much of that depth as possible and keep our joints in alignment.

這樣可以讓我們的身體儘可能多地進入這個深度，並保持關節對齊。

If you are completely straightforward, a lot of times you're going to run out of mobility.

如果你完全直來直去，很多時候就會失去機動性。

So for most people, a slight eight to ten degree toe out angle.

是以，對於大多數人來說，腳趾外撇的角度應在八到十度之間。

That's not a lot of toe out.

腳趾頭伸出來的幅度並不大。

I don't want to see most people with their toes turned out like this.

我不想看到大多數人的腳趾都變成這樣。

Now, there's a few exceptions to the rule, but for most people, slight toe out and we're symmetrical.

現在，有一些例外情況，但對大多數人來說，腳趾稍稍向外，我們就是對稱的。

Now, from here, we're creating external rotation torque.

現在，我們從這裡開始產生外旋扭矩。

Watch my knees.

小心我的膝蓋

I drove my knees out to the side slightly.

我把膝蓋微微向側面伸出。

Watch it one more time.

再看一遍。

From here, out.

從這裡出去

My toes are grabbing the ground.

我的腳趾緊緊抓住地面。

My foot just moved into an arch.

我的腳就這樣變成了弓形。

My knees, because they drove out to the side, but my feet still grabbing the ground.

我的膝蓋，因為它們向側面伸出，但我的腳仍然抓住地面。

My hips are now turned on like crazy.

我的臀部現在興奮得要命。

My lateral glutes, almost like springs being loaded.

我的外側臀部，幾乎就像彈簧被加載一樣。

They're ready to go.

他們已經準備好了。

From here, we start the squat by taking a big breath, breathing, and then squat.

從這裡開始，我們深吸一口氣，呼吸，然後下蹲。

Back up.

後退

Now, let's go through that checklist one more time.

現在，讓我們再看一遍清單。

So again, we're set at about shoulder or chest height.

所以，我們還是把高度設定在肩膀或胸部左右。

We're getting our hands in a good position.

我們的雙手正處於有利位置。

We're going to pull ourselves under the bar.

我們要把自己拉到欄杆下面。

We're going to be squeezing down, creating tremendous tension in our upper body and lower body.

我們要向下擠壓，在上半身和下半身製造巨大的張力。

Now, brace your core like someone's about to jack you in the stomach.

現在，支撐你的核心部位，就像有人要頂你的肚子一樣。

Then, stand up with the barbell.

然後，舉著槓鈴站起來。

Take a few steps back.

退後幾步。

Don't take five steps back.

不要後退五步。

Take only a few.

只拿幾個。

Establish your good foot position.

建立良好的腳部姿勢。

Your feet are grabbing the ground.

雙腳抓住地面

Slight toe-out position.

腳尖稍稍向外。

Don't turn your toes out really far.

腳趾不要轉得太遠。

Then, from there, we're creating external rotation torque.

然後，從這裡開始產生外旋扭矩。

Our feet are grabbing the ground.

我們的雙腳緊緊抓住地面。

They're not going anywhere.

他們哪兒也去不了。

Drive those knees out to the side slightly.

膝蓋稍稍向側面伸展。

Wind up that tension in your lateral glutes.

收緊外側臀肌。

Now, from here, take that big breath.

現在，從這裡開始，大口呼吸。

Where do we take the breath?

我們在哪裡呼吸？

You'll see some people, they'll get under the barbell, and they'll do this.

你會看到有些人在槓鈴下這樣做。

They're chest breathers.

他們是胸式呼吸者。

That's not really working to improve your intra-abdominal cavity pressure like it could.

這對改善腹腔內壓力的作用並不明顯。

So think about it like this.

所以，你可以這樣想。

You're going to breathe into your gut.

你要對著你的腸子呼吸。

Fill the tank.

加滿油箱。

You're going to take a big breath into your stomach.

你要對著肚子大口呼吸。

Watch my hands expand.

看我的手擴張

I didn't arch my back.

我沒有弓背。

My back still stayed flat, but what we're doing is we're filling the tank.

我的後背仍然保持平坦，但我們要做的是給油箱加滿油。

We're pushing our air into our stomach, and that's increasing intra-abdominal cavity volume, which then when we brace over the top, like someone's about to come up and punch us in the gut, is going to increase intra-abdominal cavity pressure, IAP.

我們將空氣推入胃部，增加了腹腔內容積，當我們撐起上半身，就像有人要衝上來給我們一拳時，腹腔內壓力（IAP）就會增加。

That's going to stabilize our spine like crazy.

這將極大地穩定我們的脊椎。

Then you start your squat.

然後開始深蹲。

So here's all the different steps all the way through.

下面是所有不同的步驟。

So hands here, under the barbell, good stance, squeezing down, tremendous tension, a couple steps, set my feet in that good position, breathe.

手放在這裡，槓鈴下面，站好，向下擠壓，保持巨大的張力，走幾步，把我的腳放在那個好位置上，呼吸。

One more time.

再來一次

And then back into the rack.

然後再放回架子上。

Make sure it clicks, feet are not staggered, all the way down, then we're out.

確保 "咔嗒 "一聲，雙腳不要錯開，一直向下，然後我們就出來了。

All right, the last thing to the checklist is to make sure that you're lifting in balance.

好了，清單上的最後一件事就是確保舉重平衡。

Now a lot of times when we're thinking about the squat, we're thinking about all those different cues, and we're not thinking whether or not our body is in perfect balance.

現在，很多時候我們在考慮深蹲時，都在考慮所有這些不同的提示，而沒有考慮我們的身體是否處於完美的平衡狀態。

An athlete that's off balance is not going to be able to produce as efficient force and power into their lift as possible, so your performance is going to suffer.

失去平衡的運動員在舉重時無法產生儘可能有效的力量和動力，是以你的成績也會受到影響。

Now here's the way to figure that out, whether or not you're in balance.

現在就來看看，你是否處於平衡狀態。

You view the squat from the direct side angle, and if you're in balance, that barbell is going to track directly over the middle of your foot.

你從正側角度看深蹲，如果你保持平衡，槓鈴會直接穿過你的腳中部。

Now I'm going to show a couple examples right here.

現在，我要在這裡舉幾個例子。

I'll show you what a good balance squat looks like, and then I'll also show you some of the common mistakes people do.

我會告訴你一個好的平衡深蹲是什麼樣的，然後我還會告訴你一些人們常犯的錯誤。

So I'm going to get the barbell out, and again, same cues as before.

所以我要把槓鈴拿出來，再一次，和之前的提示一樣。

Breathe, brace, and then squat.

呼吸、支撐，然後下蹲。

Now some people will get down well, and they'll do this.

現在，有些人會變得很好，他們會這樣做。

They just shifted that barbell all the way to the front, or they'll take too big of a hinge, and that barbell is going to go right towards their toes.

他們只是把槓鈴一直移到前面，或者他們的鉸鏈太大，槓鈴就會直接衝向腳趾。

So the amount of hinge that you take at the start of your squat is going to depend on your anatomy and the type of squat you're doing.

是以，深蹲開始時的鉸鏈量取決於你的解剖結構和深蹲類型。

If you take too big of a hinge and push your hips back too far, that chest falls forward.

如果鉸鏈太大，臀部向後推得太遠，胸部就會向前傾倒。

If you don't hinge at all, you just drive those knees forward.

如果完全不鉸鏈，膝蓋就會向前頂。

That barbell shifts towards your toes.

槓鈴向腳趾方向移動。

So the amount of hinge that you take at the start is going to depend on your anatomy, how long your femur is compared to your torso, and whether or not you're having a very good upright front squat or a more inclined chest with a low bar back squat.

是以，開始時的鉸鏈量取決於你的解剖結構、你的股骨與軀幹相比有多長，以及你的前蹲是否非常直立，還是低杆後蹲時胸部更傾斜。

But you are in balance if the barbell resides and tracks over the middle of your foot.

但是，如果槓鈴在你的腳中部停留和移動，你就處於平衡狀態。

So there you go.

就是這樣。

That's the official Squat University squat checklist, and if you use that every single time you squat, you're going to have that much better movement quality and that much better potential to hit that next PR.

這就是深蹲大學的官方深蹲清單，如果你每次深蹲時都使用它，你的動作品質就會大大提高，也更有可能達到下一個 PR。

Hope you guys liked today's video.

希望你們喜歡今天的視頻。

If you did, please subscribe to my channel, like the video, and share it with your friends.

如果你看了，請訂閱我的頻道，喜歡這段視頻，並與你的朋友分享。

If there's something you want to learn about next week, just let me know in the comments section below.

如果你下週想了解什麼，請在下面的評論區告訴我。

Thank you guys so much for checking out today's video.

非常感謝大家收看今天的視頻。

Until next week, guys, happy squatting.

下週再見，夥計們，下蹲愉快。