Your Squat & Swing Just Got Better

Posted on July 26th, 2019 to Barefoot Training

Lauren & Jason Pak, Owners of Achieve Fitness Boston, are incredible coaches and content crushers. If you are looking to improve your lifts and get better, you need to follow their Instagram.

This blog post is about improving your squat and swing and below are video demos from Lauren to help you do just that!

Achieve Fitness Squat Demo

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TRY TO AVOID THIS SQUAT MISTAKE! – What’s up, Achievers?! @laurenpak22 here with a quick tip to help improve your squats! One really difficult skill to master when squatting is the ability to sit your hips back while squatting down without excessively arching at the lower back. – Don’t worry though – squatting like this won’t instantly cause back pain nor does it mean you’re doing anything “wrong”. We just think that this little tip can help to optimize the stability of your squats by keeping a more neutral position and also take some pressure off the lower back if you happen to be feeling some discomfort there already. – It helps to think about locking your rib cage down to your pelvis as you sit back and down. This takes a lot of practice and core strength so if it doesn’t happen right away don’t sweat it! – You can try working on it with goblet squats, zercher squats, and front squats first – because the load isn’t back behind you, you’re less likely to arch when you initiate the movement. – I hope this tip helped you out! Until next time, Peace, Love, and Muscles! ✌️???????? . . . #squat #squatting #squats #squatlife #achievefitnessboston #somervillema #performbetter

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Achieve Fitness Swing Demo

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5 STEPS TOWARD BETTER KETTLEBELL SWINGS! – What’s up, Achievers?! @laurenpak22 here and today I’m breaking down the steps we use to progress to the kettlebell swing with proper technique! Here are some details about each step: – 1️⃣Hip hinge with PVC pipe: Hold the dowel along your back so it touches three points of contact (your head, upper back, and tailbone.) From there, practice hinging at the hips and sitting your butt back without losing any of those points of contact. This will help you learn how to hip hinge while maintaining a neutral spine! – 2️⃣Deadlift: After you’ve mastered the hip hinge, started strengthening that pattern with a kettlebell deadlift. – 3️⃣Hike pass: It’s important to learn the very first step of the swing because it is what will set you up for the entire set! To perform the hike pass, stand behind the kettlebell, hinge your hips with a neutral spine, grip the handle and tilt the bell back toward you. This is your starting position. From there, use your lats to hike the bell back between your legs, keeping it up high above your knees, then return it to the start position. – 4️⃣Dead stop swing: Now you’re ready to practice individual reps! The dead stop swing starts just like the hike pass, but instead of returning the bell to the start, you push your feet into the floor, extend your hips, lock out your knees, and allow the bell to float out in front of you. From there, swing the bell back between your legs again, and return to the start position. – 5️⃣Swing your heart out!! – We hope you found this tutorial helpful! Hit that little heart button if you did, and tag a friend who might find this useful! Until next time, ✌️???????? . . . #kettlebell #kettlebells #kettlebellswing #kettlebellswings #somervillema #achievefitnessboston

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Thank you for reading and keep Ditching Your Shoes!

Much Love,


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