I have a love hate relationship with squats; I love the feeling of strength and power they give me, but when there’s a heavy bar on my shoulders, I’m huffing, puffing and red in the face, we’re not mates. Still, a girl’s gotta do what a girl’s gotta do, and for strength, stability, flexibility and function, a squat is up there with the best!
I typed “squat” into pinterest before I started writing this post, curious to see what images are flying around out there, and sure enough I scrolled (and scrolled, and scrolled) through images of (mostly photo shopped) girls and guys performing half way (half arsed) squats. If you’re going to squat, and I really think you should, here’s what you need to know.
Squat tip #1: Squat lower than 90 degrees/half way
Or at least be attempting to. Most people think they’re not strong enough to squat below 90 degrees, but most people will also be surprised by their capabilities when they actually try. It’s a long standing myth that squatting low (I’m talking arse to grass) will injure your knees and back, heck, that’s what they taught me when I went to Personal Trainer school! Lucky enough I’ve had amazing mentors since then and have learnt the truth (phew!)
If you aren’t flexible enough to squat below 90 degrees, proceed with caution to reduce risk of injury. Go a small amount further each time and using little to no weight initially to increase your mobility. This gives your muscles time to prepare for the added strain. Your body will adapt to the demands placed upon it, as long as you don’t exceed its current ability or its capacity for recovery so squat within your limits, adding resistance conservatively.
Start light and make gradual progress!
Squat tip #2: Stretch to correct posture first
Once we’ve overcome the fear of a deep squat, we have to be physically able to get there, without falling on our butts. Most people have some sort of postural imbalance: tight hip flexors or calves, weak glutes & core (the possible combinations are endless), and physically can’t make it that low.
Whatever the issue is, it must be corrected before you add weights to your squat or the problem will be magnified. Everyone’s imbalances are different so I recommend getting assessed but it’s safe to say, start with stretching your calves, hamstrings, hip flexors and glutes.
*Contact info@selfhealthwellness.com for your personalised postural assessment.
Squat tip #3: Squat to lose fat, strengthen, improve posture, increase flexibility, increase balance, increase speed & power
Whoever you are and whatever you do, squats will benefit you in some way or another. I promise. Even if it’s so as you age gracefully, getting up and down off the loo can be done without a second thought.
Over to you! How do you incorporate squats into your exercise regime or your day? And have you experienced the benefits yourself?
*Photo Credit: dk-workoutlog.blogspot.com
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