T&C April/May - 32

Strength & Conditioning
DEVELOPING A STRONG
& POWERFUL BASE
By Training & Conditioning Staff
W
ithout question, the " squat movement " is one of
the most productive multi-joint strength training
exercises available to develop a strong and
powerful base. Any movements that include flexion and
extension at the knee and hip, and in most cases, the
ankle, are qualifiers.
The muscle complexes of the lower back, hips, and
lower extremities act as the body's base and ballast,
providing balance and power in just about every physical
activity. Some of the largest muscles in the body are
housed in these areas, and they possess significant
potential for growth, strength, and power improvements.
The target areas that must be consistently addressed
are the muscles of the pelvis, thigh, hip flexors, and lower
back structures.
With those points in mind, let's examine some of the
options to address these areas.
Warm-Up Workouts
Bodyweight Squats
Arms crossed over the chest or
extended straight out. Shoulders pulled
back, chest expanded, and lower back
relatively flat. Feet slightly wider than
shoulder width, depending upon leg length.
Longer lower extremities require a wider stance.
Heels pressed flat through the entire movement.
Knees track directly over toes
without excessive deviations on descent/ascent.
On the ascent, head and shoulders drive upward
and initiate through the heels and mid-foot area.
Empty Bar Front Squats
Empty bar across the top front portion
of shoulders and upper chest. Extend arms
horizontally with thumbs-up hand position.
Use same posture and techniques as bodyweight
squat. Bar remains in starting position without
rolling forward over the arms-especially during
the ascent.
The empty bar movement is an excellent
procedure for detecting and correcting these
postural discrepancies in the squat movement.
32 | Training & Conditioning | April/May 2023

T&C April/May

Table of Contents for the Digital Edition of T&C April/May

Table of Contents
Editor's Letter
From Rehab to Robustness
Nutrition: Myth-Busting Nutrition Tips
Strength & Conditioning: Prioritizing Preseason Programs
2023 Tech Guide
Measuring Motion
Decreasing Injuries with Data
Tactical Transition
Developing a Strong & Powerful Base
Product Focus: NATA AT Expo Sneak Preview
Product Marketplace
Advertisers Index
T&C April/May - 1
T&C April/May - 2
T&C April/May - Table of Contents
T&C April/May - Editor's Letter
T&C April/May - 5
T&C April/May - From Rehab to Robustness
T&C April/May - 7
T&C April/May - 8
T&C April/May - 9
T&C April/May - Nutrition: Myth-Busting Nutrition Tips
T&C April/May - 11
T&C April/May - 12
T&C April/May - 13
T&C April/May - Strength & Conditioning: Prioritizing Preseason Programs
T&C April/May - 15
T&C April/May - 16
T&C April/May - 17
T&C April/May - 18
T&C April/May - 19
T&C April/May - 20
T&C April/May - 2023 Tech Guide
T&C April/May - Measuring Motion
T&C April/May - Decreasing Injuries with Data
T&C April/May - 24
T&C April/May - 25
T&C April/May - 26
T&C April/May - 27
T&C April/May - 28
T&C April/May - 29
T&C April/May - Tactical Transition
T&C April/May - 31
T&C April/May - Developing a Strong & Powerful Base
T&C April/May - 33
T&C April/May - 34
T&C April/May - 35
T&C April/May - 36
T&C April/May - 37
T&C April/May - Product Focus: NATA AT Expo Sneak Preview
T&C April/May - 39
T&C April/May - Product Marketplace
T&C April/May - 41
T&C April/May - Advertisers Index
T&C April/May - 43
T&C April/May - 44
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2024-purchasing-guide
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-march-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/2023-video-playbook
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/tc-april-may
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/training-conditioning-video-playbook-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/march-april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2019
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