Shopping Basket
Your Basket is Empty
There was an error with PayPalClick here to try again
CelebrateThank you for your business!You should receive an order confirmation from Paypal shortly.Exit Shopping Basket



So You don't know SQUAT?

Posted on 5 September, 2016 at 10:55

Today I am looking to shed some light on one of the most well known lower body exercises known. This exercise has been referred to as: the King of all exercises. And with good reason. The squat is a movement that the human starts to encorporate in its life as an infant. There is often a lot of controversy over the squat these days. I find people come to me saying things like: Isn't squatting bad for my knees? Will my back get hurt from squatting? And I am here to tell you that if you squat correctly, it can be one of the most safe, effective exercises in building muscle, burning fat, and increasing endurance!


In effort to help everyone to encorporate the squat into their exercise routine, I will go over some of the most common squatting mistakes and how to correct them.

1. Knees coming forward

The first, and most common squatting error that I have seen is that people squat by bending their knees forward to descend to the bottom position. The general rule of thumb is: Do not, for any reason, allow your knees to bend forward passed your toes. If you think about sitting back to an imaginary box behind you ("reaching back" with your hips and glutes), then your knees will not extend forward nearly as much. A good test to see how well you are squating is to stand facing a wall, with your toes an inch away from the wall and trying to squat. If your knees hit the wall, then they are coming forward too much and you should work on 'reaching back."

2. Rounding of the Back

Keeping the back from rounding is crucial to safely squat. Often when I am at the gym, I notice someone with too much weight on the bar, attemptng to squat, and their upper back ends up taking a question mark shape on the way up. This is not a good look for the spine. It places stress on the intervertebral discs, and drastically increases the chance of injury. The cue to help keep the spine from rounding over is to keep the chest up. If you are facing a mirror, you can think about leading with your head, making sure that you can see your chest, and keeping your abs tight. In other words: Chest up, core tight. These cues keep the spine neutral and it allows for some core strength to develop at the same time.


3. Breath Breath Breath

The squat is concidered a leg exercise by most, but if done properly, it should involve every muscle in your body. When I unrack the weight and step back into position, I activate my leg muscles, I brace my core, I pull the bar into my back to activate my back and shoulder muscles, and i crush the bar in my hands. Every muscle group is an active participant in the exercise, and they each play an important role in maximizing the efficiency of the squat. I call this: "zipping up." I zip up my body before i descend into my first squat rep. One of the most important aspects of zipping up is inhaling. The last thing that I do before squatting is filling my lungs with air. I hold that air for the full descent, and even as I hit depth and come back up. I do not exhale until I am nearly at the top of each rep, then I inhale again before descending another time. Holding your breath increase intra-abdominal pressure, which allows your core to get as invloved as possible, which in turn keeps your lower back from taking on too much of the load. Obviously, too much load on your lower back is a bad thing. Load on you core is a good thing. 

These main squatting points are very important and are always helpful in keeping a safe, effective exercise  from turning into an injury-prone, ineffective exercise. Squatting is a very important tool for my clients, and for myself. I aim for perfect reps. You should too.

Hope this helps!



Categories: Exercises

Post a Comment


Oops, you forgot something.


The words you entered did not match the given text. Please try again.


Reply ulopapun
9:10 on 28 February, 2020 
Fibroblasts lucent [URL= - canada lasix[/URL - [URL= - buy ayurslim uk[/URL - [URL= - clonidine without a prescription[/URL - cheapest clonidine [URL= - generic levitra with dapoxetine from india[/URL - [URL= - malegra fxt coupon[/URL - [URL= - viagra[/URL - [URL= - cernos caps[/URL - [URL= - buy epitol without prescription[/URL - [URL=,1/ - retin-a gel 0,1 pills[/URL - hypermetropia; buy lasix without prescription buy ayurslim uk generic clonidine levitra with dapoxetine non prescription malegra fxt viagra cernos caps buy cernos caps without prescription epitol retin-a gel 0,1 retin-a gel 0,1 thresholds movement phlegmon buy lasix ayurslim generic canada clonidine levitra with dapoxetine without prescription malegra fxt generic lowest price generic cernos caps epitol,1/ retin-a gel 0,1 online grade, bifid size, young.
Reply Bobbywhiny
8:35 on 31 May, 2020 
24 hour pharmacy online medicine tablets shopping
canadian pharmacy viagra generic online pharmacy busted
online pharmacies of canada
Reply Danielpal
10:12 on 2 June, 2020 
custom essays usa custom law essays
custom made essays write my college essay for me
best custom essay website
Reply Bobbywhiny
21:40 on 2 June, 2020 
subaction showcomments cialis smile newest cheap cialis
cialis 30 day trial coupon tadalafil 5mg
dose size of cialis
Reply Danielpal
15:45 on 3 June, 2020 
best custom essays custom essay writing canada
urgent custom essays academic essay writer
personal essay writers
Reply Danielpal
6:05 on 4 June, 2020 
customized essays do my essay
order custom essay online write my essay
custom college essay
Reply Danielpal
9:26 on 6 June, 2020 
best essay writers review custom writing essay
essay writers needed do my essay for me
order custom essays online
Reply Bobbywhiny
17:45 on 6 June, 2020 
online pharmacies legitimate canadian pharmacies online
canadian pharmacies international pharmacy
canadian drugs pharmacies online
Reply Bobbywhiny
19:35 on 7 June, 2020 
canadian pharmacy review pharmacy online prescription
buy generic viagra online canadian pharmaceuticals online
viagra generic canadian pharmacy
Reply Danielpal
22:20 on 7 June, 2020 
write my essay custom writing essay writers review
how to be a good essay writer best essay
custom essays
Reply Bobbywhiny
4:15 on 8 June, 2020 
pharmacy discount canadian pharmaceuticals online
shoppers drug mart canada medicine online shopping
canadian government approved pharmacies
Reply Bobbywhiny
5:00 on 8 June, 2020 
cialis 5 mg jeden zweiten tag online cialis generic
cialis kombination viagra generic cialis tadalafil
cialis in jamaica negril available
Reply Danielpal
5:41 on 8 June, 2020 
write my essay for me application essay
write my essay for money custom essay writing
write my essay org
Reply Danielpal
20:30 on 8 June, 2020 
academic essay writers essay on
cheap custom essay writing write essay for me
custom admission essay
Reply Bobbywhiny
21:35 on 9 June, 2020 
boeing regence cialis buy cialis generic
ervaringen met generieke cialis generic cialis buy
viagra and cialis cheap
Reply Danielpal
2:09 on 10 June, 2020 
custom essays toronto cheapest essay writers
custom essays no plagiarism write my college essay for me
someone to write my essay
Reply Bobbywhiny
5:37 on 10 June, 2020 
cialis review forum cialis prices
cialis 72 hour generic cialis buy
trial packs viagra cialis levitra
Reply Danielpal
17:07 on 10 June, 2020 
essay writers wanted best custom essay
custom essay paper custom law essay
online essay writers
Reply Bobbywhiny
5:27 on 11 June, 2020 
which is cheaper viagra or cialis generic cialis
cialis availability in uk viagra cialis
efficacite cialis 5mg
Reply Bobbywhiny
13:48 on 11 June, 2020 
precios de viagra cialis y levitra cialis online
diffrence between cialis and viagra buy online cialis
cialis modafinil