squat technique
Weightlifting can be a great way to stay active and keep yourself strong for activities of daily life. Squats are a popular exercise that are utilized by a range of different of ability levels from novice lifters to competitive Olympic lifters. Squatting is a dynamic exercise that can build strength in various lower extremity muscles at once. If executed properly, the squat can be a very beneficial and fairly simple exercise to add into your workout routine. There are various types of squats, like a back squat vs a front squat. To benefit from the squat your technique should always precede how heavy, how often or how many you can complete. If your form is off injuries will become more prevalent.
If you are just starting out with a squat it is a good idea to work on technique with little to no weight. A PVC pipe can be used in replace of a barbell to simulate the position of the bar when you are doing this. This is also a good way to warm up prior to squatting with weight. A thorough dynamic warm up with a PVC pipe will help reduce injury by taking your muscles through the proper movement pattern of a squat before adding in any weight.
There are several factors that contribute to a proper squat technique. People may have a slightly different squat technique and still both have good form. As long as the core movement pattern is solid these differences are okay. Here are a few basic concepts that should not be overlooked when setting up for a squat :
Control of the squat – it’s okay to go deep, but are you controlling the movement all the way down?
Foot engagement and position – is your weight through your entire foot? Or do you feel your heels or toes lifting off the floor?
Knee position – Are your knees following the line of your feet? Or are the knees caving in towards each other?
The control of the squat is important for properly working the correct muscles. If you notice difficulty getting down into a squat this may be an issue with control, not flexibility. A box squat can be a great way to work on this. You can place a box – different height can be used to make this easier or harder. A lower box will be harder to control.
Engaging the feet, if you’re not “fixed” to the floor through your feet you won’t have a steady base for your lift. Your weight should be distributed evenly through the feet, leaning too far forward or backward can throw off your balance and make it harder to lift. You can make sure the feet are engaged, by imagining you’re a screwing your feet into the ground. Your feet won’t move but you will imagine you are twisting both feet outward, away from one another.
If your feet are steady to the floor the knee should follow the path line of your foot nicely. In order to make sure the knees don’t come too far inward, you can focus on pushing the knees outward as you squat. Toes slightly out will allow the knee path to stay in a better alignment. Keep feet flat!
Next time you squat, keep these tips in mind to help avoid injuries to knees, hips and back. Proper form may limit your weight on the bar but will keep you lifting longer and more effectively!!
