Avoid Stripper Squats [VIDEO]

A Stripper Squat is like a regular squat except your hips go up first. I had thought of just posting a video of me doing the “stripper” movement but its way too creepy and, if I’m honest, I’m too good at it. It’s just wrong.

I had also searched online for a relatively clean version in GIF or video format and couldn’t find one. Need to delete my internet history now and throw my laptop in a deep lake. Who’d have thought searching “stripper squat” and “stripper hip movement” would be so incriminating.

I’ve detailed what happens in the pictures below and there’s a video at the end too (feel free to skip to it) that explains why this is to be avoided when squatting.

The picture above shows the bottom position – shins and spine in line and thighs flat from knee to hips. i have the weight in a Goblet position but you can also use a barbell in the front rack or across the rear of the shoulders. Now we need to talk about the point of this blog: what turns a regular squat into a stripper squat. It’s not lack of clothes. Or the occupation of the person training.

If the hips shoot up first and the shoulders or chest is delayed it creates a high hip position and can place a person into excessive forward lean. Imagine a HEAVY weight in my hands or across my back. Suddenly, this is a much more challenging position to stand upright from.

There is a huge emphasis on the hips and lower back because of the position of the weight. The position pictured isn’t necessarily risky on its own. This HINGE position is perfect to pick a bar from the ground in a Deadlift style exercise.

Imagine there is an arrow on the back of your neck and on your lower back/hips. Both arrows should move up together in unison. The picture above, as I’m half way into my ascent, illustrates this well. Notice how the shins and spine are still parallel.

This forces the feet to apply even pressure into the ground AND will bias the Quad muscles at the front of the thigh. The reasons people will show their inner exotic dancer may be just poor technique, low core strength or using too much weight. Practice with no weight, strengthen your core and practice bracing as you increase weight and ensure that you can perform the movement well at all times.

WATCH THE VIDEO BELOW FOR FURTHER EXPLANATION (and to see my stripper movement…..sorry)

Thanks for reading/watching and apologies if you have nightmares.

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