Master of all moves - Squats

#AgelessTalks #Fitness

Squats play an important role in our mobility as they mimic many of the daily life activities: getting up from a chair or sitting down, lifting shopping bags or heavier objects, gardening, or shovelling the snow.  Hence for the long and healthy life it is important to master and practise the proper form to prevent future knees and back injuries. 

What is a perfect squat form?

• FEET should be planted firmly on the ground with weight on the soles and heels. Squats are driven from the heels so the stance plays an important role. Basic squat is with feet spread hip-width apart and turned outside at about 10% angle. 
• BACK should be in a neutral position. Hands can be extended overhead or in front. 
• KNEES should be following the feet going at about 10% angle. Knees should not be going straight as it puts more pressure on the knees and increases chances for an injury.

Common problems and how to fix them:

• Shifting weight to the toes

This could be a result of insufficient angle of the ankle. To aid with the squat you can try elevating the heel of the foot as a start. Also, you can do a number of exercises to improve mobility of the ankle as part of your exercise routine.
This link provides a number of great exercises you can do:
http://www.mikereinold.com/ankle-mobility-exercises-to-improve-dorsiflexion/

• Bending torso too much forward

Bending the torso too much forward can impact your balance and make your shift weight in your feet. To correct the pose you can try holding a weight (e.g., weight, kettlebell, book) in front of you during the movement.

• Rounding the back and not keeping the spine in a neutral position

To check for neutral position the best method I came across is a stick or long ruler check-point. The stick should touch in 3 points: tail bone, between shoulder blades, and back of your head through out the whole movement. 

•  Extending knees too much forward

One of the best exercises I came across to correct this problem is doing a squat with feet facing the wall. The wall will prevent you from going any further if you extend your knees too far or if you bend too much forward. 

Here is a great wall squat drill posted by CrossFit:

• Bending knees inside 

If during the squat your knees are moving inside it could mean that you are not titling the pelvis forward which naturally spreads the knees.

• Not hitting the depth

There is still a lot of discussion whether parallel or ass-to-grass is better; so I would say it is up to you where you want to take it. I like to practise both as they work different muscle.

There are number of reasons why you might have problems with going lower in your squat, they include: tight calves, weak core, tight hip flexors. Some exercises to improve the depth that I like are: downward facing dog, planks, internal/external hip rotations.

Most people perform squats on a regular basis whether as part of their exercise routines or unintentionally as part of their daily movement. Let's focus on doing them properly to prevent injury.