How Are You Squatting

What is actually involved in the squat? 

Better question, are you actually squatting correctly?

I want to ask a few questions so you can self-assess your own squat:

1. Starting at your feet - Body weight squat - Pay attention to your feet.  Where are you feeling pressure?

   • Heel

   • Toes

   • Midfoot

   • Lateral side of your foot

   • Medial side of your foot

   • Knees

   • Hips

   • Back/Lats

   • Shoulders

   • Chest

   • Head

This is not meant to be test questions.  Just options and areas in which you may feel pressure.

Did your heels come off the ground?  Do me a favor and put a half inch lift under both heels.  Squat again. Any difference?  Find a mirror and squat again.  This time, film your squat so you are not looking at yourself with your head turned around like an owl.

Are your knees still over your toes?  Would you believe that could be coming from your latissimus dorsi?  Stretch your lats and quads, and strengthen your hamstrings.  

Do you think your knees are caving in when you squat?  Try putting a band on just above your knees and walk laterally a few times.  Squat again to see if your knee angle changed.

Okay, so why squat?  Holy s#*!, why not?  Do it right and the benefits are endless.

• Strong core

• Strong hamstrings/quads

• Stable base - think about ‘We Buildin’ a house’

• Functionality of the movement in improvements of activities of daily living

• Transferability into sport or recreational activities

“The bar hurts my back.” - Either develop traps and shoulders a little more, change your posture, or switch to front squats.

“Front squats hurt my wrists and clavicles.”  Develop deltoids and upper anterior muscles a little more, use towels, cross your arms, or take a break from front squats and use free weights.  We do not always need to use a barbell when talking about a squat. 

For squat sake, just do it, and let me know how it goes.