EXERCISE ESSENTIALS
The squat is a very underrated and complex lower body movement. Correct mechanics in the squat are commonly trained in individuals with lower back, hip or knee injuries. Even having flat feet can make it difficult to squat correctly. This functional movement pattern is used with daily tasks such as picking something up from the floor and sitting down in a chair. Having good squat mechanics can prevent injury, develop good movement patterns and develop strength in the lower body.
Do’s and Don’ts – Picking something up from the floor.
Most people will at some point in their life, tweak their low back or hip or knee picking up something awkward from the floor. Using the squat mechanics we just learned, let’s apply these to the functional movement of picking something up from the ground.
Tips to remember:
Common mistakes with that squat include:
1. Keep the load as close to the body as possible with the elbows tucked to the side
2. Allowing the knees to draw in
1. Rounding the back
3. Overex- tending the neck
4. Rolling to the outside of the foot, allowing the big toe to come off the ground
2. Initiate the movement by hinging at the hips, not bending through the low back
3. If the grip is awkward and there is nothing to grab on to, tip or lean the item to one side to get your hand underneath 5. Twisting the torso without moving the feet is a risky position and can be a possible time for a back or knee injury to occur
5. Having the knees come forwards, over the toes
4. Avoid keeping the torso
CORRECT SQUAT FORM
completely upright and going into maximum knee bend
There are variations depending on the mobility of the individual, however most commonly feet should be hip width apart and slightly turned out, a neutral spine should be maintained throughout the movement and the knees should track over the 2nd toe. Weight should be in the heels with the entire foot remaining in contact with the ground throughout the entire movement.
CORRECT SQUAT FORM
6. Rather than twisting your torso, move your lead foot first. This helps the shoulders and pelvis move as a unit rather than putting torsion on the spine.
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