WHAT IS IT GOOD FOR?
- Flexibility – ankles and hips
- Strength – stabilizer muscles, ligaments and connective tissues.
- Functional – helps everyday movement, improving the communication between your brain and your muscle groups, which helps prevent falls.
- Great fat burner
- Helps digestion gets rid of waste
THINGS TO LOOK OUT FOR WHEN SQUATTING
- Pronation or supination of feet – knees are a good indicator of this.
- Loading more to one side
- Limited range in calve and achilles – an indicator is over arch of lumber.
- Tight hamstrings – limited range.
- Chicken neck – limited thoracic mobility.
- Over extension of ribcage
CORRECTIONAL TOOLS FOR IMBALANCES IN SQUATTING
- Pronation – Focus on the knees going outward in both ranges.
- Supination – Lift the big toe in both ranges.
- Loading more to one side – focus on the opposite side, or before you do the squat fire up the opposite side. This can be done with glut twitching.
- Limited range calf and achilles / tight hamstrings place weight plates under heels.
- Chicken neck / over extension rib cage – rotate the elbows forward, this should drop the scapular a little and switch on rhomboids.
- Fear – Start with sitting on bench and standing using the correctional techniques above, then move towards squat rack. Using the squat catch bars also.
by Margie Pope
Founder – Bodystudio