You Got Squat...
Today a review of proper technique for squats, one of my favorite exercises, and the importance of executing them correctly and their wonderful benefits. Squats are a very versatile and extremely beneficial exercise with many variations. Your typical squat begins with feet firmly planted, approximately shoulder width apart and toes at a slight outward angle, both of these positions may vary slightly due to your bodies structure. Core is firm and contracted throughout the movement.
To begin movement into the squat you will bend at the knees and push hips back keeping your chest lifted proudly, we are not looking at the ground during this movement. How low should you go? If possible squat until your thighs are parallel to the floor but if this causes you pain or discomfort, especially in the knees, stop where you are comfortable, pause at the bottom. When we are rising out of the squat think about pushing up through those heels to fire up those hamstrings and glutes "butt", contract those quadriceps and tilt pelvis into a neutral position at the top. The squat can be used as body weight only movement, weights can be added in a variety of ways, you can vary the distance between the feet, just be sure your knees and toes are always going the same direction. To increase squat intensity we can add dumbbells, barbells, kettlebell, Exercise bands, TRX. We can also slow down the movement going down and/or up, add a hold at the bottom, these are great options to increase intensity if you do not have weights. There are squat jumps which are a great way to add some cardio into your work out, just be sure to land both feet fully and sink down into the squat than power up into that jump.
Cautions: Please do not compromise technique for increased weight, if you are leaning forward when using weights it is very likely the weight is to heavy. Improper technique can cause pain or discomfort in back, knees and hips.
Benefits: Strengthens lower body and core, increased calorie burn. Strong quads can help alleviate knee pain and improve athletic ability. Let's face it our legs carry us around all day, walking to the car, running to get cover from the rain, climbing ladders, house cleaning, etc. We should show them a little love to make those jobs easier.
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