When training, it is important to do your exercises well to avoid injury and especially for optimal results. Here are some tips and tricks, courtesy of our coach Alexandre Lalonde, for a successful squat and deadlift.

Squat:

• Place the bar on the trapezes
• Place your feet at hip width, or a little wider depending on the comfort
• Contract the lap belt to increase the stability of the trunk
• Initiate the descent by pushing the hips backwards
• Chaining with knee flexion
• The weight of the body should be spread evenly throughout the foot (heels should not rise from the ground)
• Get as low as possible, ideally under 90 degrees for those who have enough mobility to do so. Otherwise respect the amplitude of each. Do not try to go lower than we are able
• The back should stay straight at all times
• The lower back should not dig during the descent, nor bend at the bottom of the squat (pelvic tilt)
• For breathing, inspiration on the descent and expiration on the ascent
• Look ahead and not up

deadlift:

• Place the feet hip-width
• Take the bar on each side of the thighs. The inverted jack (as in the video) is optional.
• Activate the lap belt to stabilize the trunk
• Activate the muscles of the upper back to prevent the back rounding up the load
• Keep your back straight at all times
• For breathing, inhale on descent and exhale on ascent