The how and why of Squats!
Over the years I have seen and experienced many exercises but few as effective as the squat. The squat is by far one of the best exercises for overall strength and conditioning.
I have decided to address the squat this month as it forms part of most of our clients exercise programmes at Invigorate. There are many different ways of performing squats. Some include dumbbell squats, barbell squats, front squats, power squats and most familiar ball squats. Many clients have asked me why we as trainers put so much emphasize on this specific exercise. One of the reasons being that the squat activates a large number of muscles simultaneously which plays an important role in movement. It can be used as a functional exercise to prepare us for the external environment with all its obstacles. It is an excellent exercise to work the thighs, buttocks, groin, hamstrings, adductors and spinal erectors. Incorporating these larger muscle groups will create a higher energy demand allowing for more calories to be burned and contribute to overall strength and stability.
It needs to be emphasized that the squat is a dangerous exercise if performed incorrectly and can lead to serious back injury. It is therefore important to start at beginner level. The easiest and safest of all the variations is the wall and ball squat. To perform this exercise correctly the client will start by taking a deep breath to create an intra thoracic pressure which will assist in stability. Eyes must be kept straight ahead to ensure an upright posture. Feet should be shoulder width apart. Toes pointed forward or slightly outwards. Back should be arched and pelvis tilted slightly forwards on the way down. Ensure that the knees stay behind the feet. To avoid injury ensure that your back is always straight. Once your thighs are parallel with the floor you can slowly extend upwards while exhaling. To put more emphasize on the buttocks you can take the thighs slightly beyond horizontal. Make use of heel pieces if you struggle with tight calves. To advance from this exercise your trainer might add some free weights. Once you have mastered the ball squats with weights the next step would be free standing squats and at a later stage incorporating uneven surfaces. It needs to be said that the squat is not an easy exercise but as always: “The bigger the challenge the higher the reward”.
If you have any questions regarding the squats, foot position, breathing pattern or if you might experience discomfort during the movement feel free to contact myself or any of the invigorate team. -Gerhard