Do You Know if You’re Squatting Correctly?
Squats are a popular way to tone the legs and glutes while also toning the arms with weights. There are some common misconceptions about squats, such as “they’re bad for the knees,” “doing too many will create too much bulk,” “the weights are hard on the wrists,” and so on. But it’s past time to put these rumors to rest!
Our innovative care strategies at Tennessee Sports Medicine will advice you proper ways of squats
Squats are completely safe when done correctly, and they can provide some of the best physical results. Squats are an excellent exercise for improving both core and lower body strength, speed, and even dexterity, allowing you to jump higher, faster, and farther than before.
Squats, like any other exercise, can be taxing on your body if you don’t use proper form. Scheduling a consultation with a physical therapist can assist you in learning proper squat form and technique.
Front squats and back squats each have their own set of benefits and drawbacks, and it’s important to understand the differences between the two, so you can learn how to do them correctly.
What to do with weights
As stated by the Mayo Clinic, “Weight training is an important part of any fitness program. Combined with aerobic exercise, weight training can increase your strength and muscle tone, increase muscle mass, improve your bone density, help maintain weight, and help you lose fat.”
Front and back squats can be performed with or without the addition of weights to the barbell. If you prefer, you can also perform squats with hand weights or kettlebells.
If you decide to add weight, make sure you are comfortable carrying it on your shoulders before performing the squat.
If it feels too heavy on your shoulders before you squat, make sure to take some off to avoid unnecessary injury.
If you’re just starting out, doing a squat without weight is a good way to familiarize yourself with the movement, in order to prepare your muscles for the activity without adding too much intensity at once.
The proper form for front and back squats
Placing the barbell across the front of your shoulders, just below your neck, is the first step in performing a proper front squat. Make sure your fingertips are just outside your shoulder width beneath the barbell. This should cause your elbows to be sharply pointed.
Once you are ready to start squatting, begin by lowering yourself to the floor with your hips and knees, keeping your chest up and your core tight. Continue lowering yourself until your thighs are parallel to the ground, then hold for a few seconds. Bring yourself back up to a standing position slowly, using your hips and knees.
The fundamentals of a back squat are the same as the fundamentals of a front squat. For both, you move your body in the same motion, bending at the hips and knees until your thighs are parallel with the ground, then slowly returning to a standing position. The primary distinction between a front squat and a back squat is how the barbell is held.
A front squat is performed by holding the barbell in front of your shoulders, whereas a back squat is performed by holding the barbell OVER your shoulders, just behind your neck. One of the most important aspects of a back squat is to avoid letting the weight rest on your neck, as this can cause neck pain or injury.
Instead, keep the barbell on your shoulders and your chest up to prevent your neck from hunching forward during the squat. Lifting too much weight and inadvertently relying on your neck instead of your shoulders could result in serious injury.
What can I do to improve my squats?
It is critical to use proper technique when performing a squat, especially if you are carrying extra weight.
A physical therapist can assist you in improving your form and technique in order to achieve the best results and avoid injury.
Physical therapy treatments can also provide you with additional tips and techniques for increasing your muscle strength and range of motion.
Looking for more assistance? Contact us
Give Tennessee Sports Medicine Group a call today if you want to improve your technique or learn more about incorporating squats into your exercise routine.
We’ll design a personalized exercise program for you to help you reach your goals and maintain your peak level of physical performance!
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