How To Squat Correctly
Tips on Proper Squat Technique
Squatting involves almost every muscle, so it’s one of the most effective exercises to improve body and leg strength. It requires a bit of strength and flexibility but regularly doing squats can keep people healthy and strong, even as they get older. Doing proper squat technique can be challenging but it’s important to know to get the best results and avoid any potential injury.
Proper squat technique is the fastest way to build muscles and help strengthen the body. There have been studies to dispel the myth that squatting is a harmful exercise. As long as it’s done in the proper way, squatting can give excellent improvements to the body’s flexibility. Wearing supporting devices like belts or knee wraps are not necessarily required when squatting if you use the correct squat techniques. Bodybuilders usually wear belts or knee wraps for additional support when using heavier weights but for beginners, these devices can lead to injury if not used properly.
Correct squat technique starts choosing the correct weight that you can use in good form.
The stance can be different for what you trying to achieve. A powerlift stance is very wide but a bodybuilding stance would be somewhat narrower. Until you find what stance you are comfortable use what I would best describe as ‘ready to pounce’ This is an athletic position ready for action much like a soccer player goalkeeper expecting a shot at his goal. The feet slightly
wider than the shoulders.
The spine should be straight with the shoulders slightly back with the chest raised.
Head is in neutral position avoiding looking up or down.
The straight bar should be at least three inches lower than the shoulders. The hands placed evenly on the back of the bar, fingers over, thumb under and locked.
Keep in mind that the weight should always be centred and balanced and placed comfortably across the back of the shoulders before stepping back from the rack.
Keep toes firmly on the ground and the knees aligned in the same direction as the feet. The feet being at 30 to 45-degree angle.
Get the shoulders and hips directly under the bar before lifting it out of the rack, use the legs to push the bar out of the rack do not lift it out with a ‘Good Morning’ type movement.
The butt moves back first similar to a trying to find a seat. Hips should be lowered down until the hip crease is at least parallel to the knee joint. If you are using the correct weight and have normal mobility this should not be a problem.
Power upwards pushing up hard through the feet as the body comes back up. The back remains rigid without leaning forward. The hips and shoulders are moving upwards at the same pace remaining parallel to each other. Do not do a ‘good morning’ as the hips rise.
Here are some tips for a proper squat technique to help avoid injury
Use a weight you can control in good form.
Knees should always be following a path over the feet.
When the knees buckle and bow inward, it can lead to an injury. Even proper squat technique can
cause a lot of pressure on the knees so changing the stances to different widths to suit your anatomy can help ease the stress on the knees.
The straight bar can also cause stress to the shoulder girdle, shoulders, wrists, elbows and the back of the neck. So take the time to learn them properly and gradually increase the weight loading to allow your body to strengthen and learn the movement.
When doing proper squat techniques, always stay balanced even under the weight of a heavy load.
Seventy-five per cent of squatting injuries occur while setting up the rack before the exercise and afterwards. To avoid this, take a step back when unpacking the bar. Never lean forward because this might cause a stumbling accident or damage the spine.
A competent spotter should always be around to help. Whether for the athlete, weightlifter, bodybuilder or any health enthusiast, squatting is a good and recommended exercise. As long the proper squat techniques are followed squatting is one of the best exercises for developing strong and well-developed muscles all over the body.
Proper squat technique is the fastest way to build muscles and help strengthen the body. There have been studies to dispel the myth that squatting is a harmful exercise. As long as it’s done in the proper way, squatting can give excellent improvements to the body’s flexibility. Wearing supporting devices like belts or knee wraps are not necessarily required when squatting if you use the correct squat techniques. Bodybuilders usually wear belts or knee wraps for additional support when using heavier weights but for beginners, these devices can lead to injury if not used properly.
Correct squat technique starts choosing the correct weight that you can use in good form.
The stance can be different for what you trying to achieve. A powerlift stance is very wide but a bodybuilding stance would be somewhat narrower. Until you find what stance you are comfortable use what I would best describe as ‘ready to pounce’ This is an athletic position ready for action much like a soccer player goalkeeper expecting a shot at his goal. The feet slightly
wider than the shoulders.
The spine should be straight with the shoulders slightly back with the chest raised.
Head is in neutral position avoiding looking up or down.
The straight bar should be at least three inches lower than the shoulders. The hands placed evenly on the back of the bar, fingers over, thumb under and locked.
Keep in mind that the weight should always be centred and balanced and placed comfortably across the back of the shoulders before stepping back from the rack.
Keep toes firmly on the ground and the knees aligned in the same direction as the feet. The feet being at 30 to 45-degree angle.
Get the shoulders and hips directly under the bar before lifting it out of the rack, use the legs to push the bar out of the rack do not lift it out with a ‘Good Morning’ type movement.
The butt moves back first similar to a trying to find a seat. Hips should be lowered down until the hip crease is at least parallel to the knee joint. If you are using the correct weight and have normal mobility this should not be a problem.
Power upwards pushing up hard through the feet as the body comes back up. The back remains rigid without leaning forward. The hips and shoulders are moving upwards at the same pace remaining parallel to each other. Do not do a ‘good morning’ as the hips rise.
Here are some tips for a proper squat technique to help avoid injury
Use a weight you can control in good form.
Knees should always be following a path over the feet.
When the knees buckle and bow inward, it can lead to an injury. Even proper squat technique can
cause a lot of pressure on the knees so changing the stances to different widths to suit your anatomy can help ease the stress on the knees.
The straight bar can also cause stress to the shoulder girdle, shoulders, wrists, elbows and the back of the neck. So take the time to learn them properly and gradually increase the weight loading to allow your body to strengthen and learn the movement.
When doing proper squat techniques, always stay balanced even under the weight of a heavy load.
Seventy-five per cent of squatting injuries occur while setting up the rack before the exercise and afterwards. To avoid this, take a step back when unpacking the bar. Never lean forward because this might cause a stumbling accident or damage the spine.
A competent spotter should always be around to help. Whether for the athlete, weightlifter, bodybuilder or any health enthusiast, squatting is a good and recommended exercise. As long the proper squat techniques are followed squatting is one of the best exercises for developing strong and well-developed muscles all over the body.
