Ok-- clarifying the squat since this has been a common mix-up lately. Im NOT the best squatter in the world by any means (far from it) but after going to LA and discussing/filming the ins & outs of a proper squat for the official Legends Of Aesthetics website (coming soon) with the likes of Bryce Lewis from TSA I think the following can help quite a few people out there: Lots of times you will see someone squatting with proper depth.. but failing to synchronize the knee and hip lock-out-- meaning in an optimal squat you want your knee lock-out and your hip lock-out to occur at the same time. What comes next? The squatter is cued to keep their chest up .... Which is good, right? Wrong. The chest up reinforcement cue actually promotes an inefficient and unsafe arch in the lower back when performing a squat. The goal in a squat is to keep the spine NEUTRAL, with as much intra-abdominal support as possible. Instead of keeping your chest up, practice tightening your core as you perform the squat. I like to tell people to squeeze their midsection as if theyre about to get punched and hold tight (dont lose this tension half way through the rep either, hold it & exhale as youre locking the squat out at the top). This will help to: 1) Make your squat more efficient by helping to synchronize the knee and hip lock-out, simply because a tighter midsection will give you the support necessary to keep the torso in tune with the whole squat motion 2) Make your squat safer by promoting a neutral spine and offering support for that neutral spine as you execute the squat. Lower-back pressure will be eliminated and everything will look and feel much more fluid. Try it out :D
Posted on: Thu, 17 Apr 2014 22:33:25 +0000
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