The squat is one of the basic human movements that occur in daily life. We perform it especially when lifting heavy things from the ground, in which, if its technique is not correct, there is a high chance of unpleasant injury (for example, the so-called “slash”). In today’s first part of a series of articles on basic movements, we will discuss the basics of proper squat technique and look at the most common compensations we encounter during it.
The squat is probably one of the most popular and used exercises in fitness centers. This exercise is especially great for building the strength of the lower limbs and the muscles of the deep stabilization system of the body. At the same time, however, this exercise is also the one that we see in the gym performed not entirely technically correct, with a disproportionate load and often on the verge of the aforementioned injury. There are many types of squats and each has its own specifics, but there are certain principles and rules that apply to a professional weightlifter, basketball player or a mother after work who uses this exercise in her training program.
The basis of a successful and technically correct squat are elements such as the position of the feet, adequate mobility and control in the ankle and hip joints, as well as the control of a stable torso throughout the movement.
- Foot position
The position of the feet can differ from the anatomy of the pelvis of the individual, and this means that some people will prefer a narrower squat with their toes pointing all the way forward, and others, on the other hand, will naturally prefer a wider stance with their toes turned slightly to the sides. The basic position is usually considered to be standing with the tips pointing slightly to the sides (about 10-20 degrees). You need to be careful about turning the foot too much, which is already a sign of movement compensation for lack of mobility, especially in the ankle and hip joints.
- Mobility in the ankle and hip joint
Insufficient mobility in the ankle (dorsiflexion) causes the torso to bend forward too much during the squat, which leads to the transfer of a lot of pressure where we do not want it to go – to the lumbar spine (the so-called lower back). If you don’t want to work on mobility (you should), this problem can be solved by underlining heels or weightlifting shoes, which will improve the range of motion in the ankle. However, it is a short-term solution that will not solve the problem.
Worse mobility in the hip joint can cause pain directly in this segment when performing a squat (hip impingement), transferring weight to the dominant leg in the lower position (hip shift), falling knees inward (knee valgus) or very early pelvic squatting (butt wink). However, the solution to these problems is much more comprehensive.
However, in simplicity, to eliminate the transfer of weight to the dominant side and sagging knees, it is ideal to use a mini band around the knees and concentrate at a slow pace and even weight distribution throughout the movement. Early pelvic undergrowth can also be easily corrected with a mini band and an initial squat only to the extent that we can guard the correct technique. However, this topic is very complex and will be discussed separately in future articles.
- Correct torso position throughout the range
In this case, sufficient control of one’s body is needed, which can start with preparation in easier positions on the ground on the back or in a position on all fours. A person should be able to control their limbs to the full extent without looking for the range where it should not be – in the lumbar spine, which should be stable. On the contrary, the thoracic spine, hips and ankles must be mobile enough to perform this exercise. Breathing is also a big part of keeping your torso in the correct position. In the upper squat position, we always inhale into the abdominal cavity by spreading the lower ribs in all directions, without our shoulders “jumping” to our ears. Then we descend in the inhale to the lower position and exhale when pushing up (after passing the breaking point of the squat).
The topic of the squat is really extensive and over time we will deal with individual techniques, compensations and solutions separately in order to clarify the issue in depth. At the end of today’s article, we will show you a simple progression on how to work your way up to the barbell squat correctly:
- Squat with your own body
- Squatting with one’s own body on one leg (at least to the level parallel to the ground)
- Goblet squat (e.g. with kettlebell)
Back squat with a barbell.