You Don't Know Squat!

   I’ve asked many personal trainers the following question: If you could choose only ONE exercise to do today, which one would it be? Without fail, the answer is always SQUATS!

   The squat is an essential, primal movement which is necessary to complete many daily tasks in individuals of all ages. Unfortunately, the squat is rarely performed properly, even by the most elite of athletes. If you watch your children play, you will see great squat form! As we age, we become increasingly stiff at the knee and hip joints and round our backs while attempting a squat. Building strong muscles in our legs, as well as maintaining flexibility in the joints of our lower limbs, is vital for healthy and comfortable aging.

The Benefits:

   Reason #1: Squats Build Muscles throughout Your ENTIRE body!

       Squats build muscle throughout your whole body faster than any other exercise! They are a compound, multi-joint and multi-muscle exercise that acts to stress your entire body as a complete unit. Many people skip on squats because they believe it is an exercise just for your legs – nothing could be further from the truth! When performing a squat, you require the strength of over 200 muscles! Squats also help you with many other exercises, too. You will find that the more squats you do, the easier the rest of your workout will become - even your bench press will improve! More importantly for most, the tasks you do every day (cleaning, showering, going to the bathroom, etc.) that are vital for independent living will become more effortless with squat training.

   Reason #2: Squats Build Strength in Your Hips and Core:

       The majority of your body’s force originates in your hips and core. Working on these joints, and the muscles that surround them, will build overall strength and power. The squat is, hands-down, the BEST exercise for building strength in your hip and core musculature.

   Reason #3: Squats Improve Athleticism:

        If you desire to become a better athlete, no other exercise will improve your overall ability like a squat. Squatting helps your body build explosive strength and power that is essential to thrive in any competitive sport.

   Reason #4: Squats Reduce Injuries:

        Contrary to popular belief, squats do not cause injury, as long as they are performed correctly.  Squatting improves and helps to maintain hip, knee and ankle flexibility. Knee strength is also improved when performing proper squats.

   So, we are agreed, the squat is an important exercise that each and every one of us should be performing on a regular basis. The problem is that well over 90% of us that ARE doing squats are performing them incorrectly. This can be dangerous, as improper technique can put undue stress on your lower back and knees which can quickly lead to serious injury.

The Proper Squatting Form:

   First and foremost, speak to your medical professional before beginning any exercise routine! If you have never squatted before, I recommend performing a “wall squat” with your back against a wall. The presence of the wall will provide guidance for your squat, as well as security in knowing you will not topple backwards if you lose your balance.

   Positioning Your Feet and Knees:

      Start in a standing position with your feet approximately shoulder-width apart. Your feet should be angled out at about 30 degrees. When you perform a squat, your knees should track out at the same 30 degrees and should stay in line with your feet and toes at all times. Your feet must be angled out in order to gain proper depth of your squat – a “partial squat” will cause the muscles in your thighs (quadriceps) to dominate the muscle contraction, which will cause shearing at the knees. Another reason you turn your feet outward is to decrease the amount of forward bending that occurs during your squat. By squatting backward, like you are sitting into a chair, you maintain a proper center of balance over your feet. Conversely, when your feet are pointing straight ahead, you are forced to increase the amount of forward bend, shifting your center of balance away from your feet and increasing shear forces in the back, hips and knees.

   Positioning Your Spine:

       

       Were you instructed to “keep your chest up” and “look up” while squatting? This position actually causes your center of mass to shift forward, which is exactly what we don’t want. In order to maintain balance in this position, you must shift your knees forward over your toes. This shift will increase the extension in your back and neck which can lead to a painful condition known as “Squatters Syndrome”. While you are performing a squat, your spine should stay in neutral position throughout the movement. You should flex forward at the hips and avoid bending forward through your spine. The goal here is to maintain your spine as one solid unit throughout the squat. When flexing forward at the hips, your head and spine will bend forward, and this should be encouraged.

        Watch yourself in a mirror, or, if you are having trouble getting started, contact a professional for assistance until you master the squat. It is recommended that you begin to learn your squat with the assistance of a chair, placed 1-2 feet behind you. When you squat down, DO NOT SIT IN THE CHAIR! Just touch it and return to the standing position. Try to "pop" your bum out before lowering into your squat - this will promote proper forward flexion from your hips.

        Once you have mastered the chair-assisted squat, you can remove the chair and begin to do a full “air squat”.  At this point, and only this point, should you add weight to your squat. Good luck to all and happy squatting!