Baby's Got Back! Perfect squat technique!
I ran on my soapbox today. A treadmill workout in the gym pondering some commonly ill-performed exercises. We be illin' and our backs be achin'! I have been fortunate to work with experienced physical therapists and Pilates instructors. These professionals have helped me translate my understanding of physical exercise and rehabilitation into a simple (well not totally simple) but at least a sensible interpretation of biomechanical experiences= movement, forces and vectors. Certain movements done improperly can create forces that are stressful and straining to our spine....certain movements done properly create forces that are strengthening to our abdominals and stabilizing to our spine.
Example from Web MD of what NOT to do. She is straining her neck, popping the ribs forward, arching her back, and her legs are drawing the weight of the pelvis to an anterior tilt. The exercise for a more advanced student may be appropriate but form has to be intact. Earn the right to progress to lower legs. This is BAD form yet most people at the gym or studio think it is perfectly acceptable. "Look Mom...no core!"
Truth #1 Your legs are heavy. During the common leg lift and lower exercise the leg weight will pull your pelvis down....way down! Do not let the weight of your legs drag your pelvis into an anterior tilt.
When you lower your legs too far without adequately "zipping" up your abdominal wall the pelvis drags heavily down transferring weight out of your abdominals and into your low back.
I have observed coaches, trainers, instructors, athletes, weekend warriors hovering their legs inches from the ground with distended necks, protruding ribcages, and arched low backs. It reminds me of the kid on the roller coaster who says, "Look mom...no hands." Only in this case they are saying, "Look mom....no core!" It is an unfortunate misinterpretation of a decent exercise.
As my TRX instructor said, "Earn your right to progress." You cannot lower the legs inches from the floor if you cannot maintain the abdominals in and up and a neutral to slightly posterior tilt of the position. You nor I have any business being in that position if the weight of the legs is too heavy for the strength of our abdominals!
I cringe when I see the contortions of cervical, thoracic and lumbar spines when performed incorrectly.
If you are arching your back and pooching your belly when you do this exercise then don't be surprised if you are arching your back and pooching your belly during all your daily activities.
Train neutral spine and neutral pelvis with abdominals lifting in and up to create a toned, supportive core.
When you lower your legs too far without adequately "zipping" up your abdominal wall the pelvis drags heavily down transferring weight out of your abdominals and into your low back.
I have observed coaches, trainers, instructors, athletes, weekend warriors hovering their legs inches from the ground with distended necks, protruding ribcages, and arched low backs. It reminds me of the kid on the roller coaster who says, "Look mom...no hands." Only in this case they are saying, "Look mom....no core!" It is an unfortunate misinterpretation of a decent exercise.
As my TRX instructor said, "Earn your right to progress." You cannot lower the legs inches from the floor if you cannot maintain the abdominals in and up and a neutral to slightly posterior tilt of the position. You nor I have any business being in that position if the weight of the legs is too heavy for the strength of our abdominals!
I cringe when I see the contortions of cervical, thoracic and lumbar spines when performed incorrectly.
If you are arching your back and pooching your belly when you do this exercise then don't be surprised if you are arching your back and pooching your belly during all your daily activities.
Train neutral spine and neutral pelvis with abdominals lifting in and up to create a toned, supportive core.
(Click on the pictures below for additional details.)
Truth # 2
Done properly, squats are a beneficial, functional exercise. They are one of many methods to develop gluteus strength. Variety is the spice of life for glute and core training!
In his September 2009 article, Bret Contreras reports that sprinting activates 234 percent more glute muscle than vertical jumping. Due to the increased glute activation, sprinters commonly experience "butt-lock;" whereas repetitive vertical jumpers experience "quad-lock." Would you rather have your butt locked or your quadriceps? I'd take a lifted locked booty any day over quad and hip flexor tightness. Similarly, according to electromyography data published in an April 2010 article by Bret Contreras, the full squat may be the best free weight exercise for activating your quadriceps. Squats activate quadriceps long before they activate the gluteus.
Done properly, squats are a beneficial, functional exercise. They are one of many methods to develop gluteus strength. Variety is the spice of life for glute and core training!
In his September 2009 article, Bret Contreras reports that sprinting activates 234 percent more glute muscle than vertical jumping. Due to the increased glute activation, sprinters commonly experience "butt-lock;" whereas repetitive vertical jumpers experience "quad-lock." Would you rather have your butt locked or your quadriceps? I'd take a lifted locked booty any day over quad and hip flexor tightness. Similarly, according to electromyography data published in an April 2010 article by Bret Contreras, the full squat may be the best free weight exercise for activating your quadriceps. Squats activate quadriceps long before they activate the gluteus.
Felix does not have massive thighs....big thighs require more work to lift them and she ain't got time for that! What she does have is explosive glute power. She won the gold medal at the Olympics...lean, strong, and balanced works well for her!
According to the "glute guy" Bret Contreras, the glute bridge is one of the top glute exercises for strength development. Glute bridges involve lying supine on the floor, feet flat, knees bend, then extending your hips vertically to lift glutes and mid/low back from the floor. He shares research EMG data of the percentage of recruitment of many popular glute exercises. We want big, strong glutes to support and protect our low back, but unless you are a sprinter, in our modern society glutes are underdeveloped. Check out Bret's site...his glute exercise suggestions and illustrations are fantastic.
http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth
If squats are your go to exercise for full body integration, calorie burn, leg development and glute strength, you have to get low, low, low. I love squats but I have to work hard to maintain form. Crossfit takes their squats to the limits and their results look amazing. One of my best friends from college has become a Cross-Fit enthusiast over the past couple years. Her pictures inspire me. They push one another to safe extremes with attention to form and quality of motion. She gave me permission to share her picture and I thought I would add a few more from her Crossfit Pure home at Hamilton Mills in Atlanta, Georgia. (Click on the pictures below for additional details.)
http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth
If squats are your go to exercise for full body integration, calorie burn, leg development and glute strength, you have to get low, low, low. I love squats but I have to work hard to maintain form. Crossfit takes their squats to the limits and their results look amazing. One of my best friends from college has become a Cross-Fit enthusiast over the past couple years. Her pictures inspire me. They push one another to safe extremes with attention to form and quality of motion. She gave me permission to share her picture and I thought I would add a few more from her Crossfit Pure home at Hamilton Mills in Atlanta, Georgia. (Click on the pictures below for additional details.)
How often during the day do you sit? How often during the day do knees bend in a mini or partial squat? How often during the day do you walk? How often do you counteract sitting, squatting, and walking with the reverse motions? The reverse motion is essentially hip extension courtesy of our posterior chain. Remember the push/ pull rule of training? For every push exercise, we should be doing 3 pulling exercises to balance our strong anterior chain (front side). The same is true for our legs. Walking is quad dominant, hamstrings help but glutes are practically non-existent in the walking movement. If glutes activated with walking we would all have Allyson Felix buns---not happening hon! Emphasize training your hamstrings and glutes to counteract typically stronger quadriceps.
For balance and to improve form use chairs on both sides, TRX, or in this case, the Pilates Reformer tower to improve position during squats. Squat down, keeping your back straight, abs tight, chest up and knees over or in the near vicinity of your ankles, through a count of 5-10 seconds.
(Click on the pictures below for additional details.)
Something about this video simply appealed to me. Great form, good angles, and the glutes and hamstrings appear healthy and well-developed to my critical eye!
More info on the exceptional trainer, Bret Contreras http://www.bodybuilding.com/fun/personal-trainer-of-the-month-bret-contreras.html
Thank you for reading! Happy Work-Out!
Thank you for reading! Happy Work-Out!
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