Hands up who dreads having to do squats? Do you feel unstable? Do you feel like you can’t go as deep or as far as someone else in the room?
Squats are an incredibly difficult movement so don’t feel too low about it! Attached is a short video where you will come to understand the complexity of ONE aspect of squats. Have a watch then keep reading – skip to 1:35 to get into it.
Did you see how your torso, upper leg and lower leg length can cause issues with your squat? It just means alterations need to be made in order for you to feel more comfortable in your squat.
Now you have a couple of choices to make – Play around with it yourself and see if you can create more stability, mobility and thus more depth (see below). If you find your still having issues after a week or two of trying some things yourself then come and see me and we can work on getting your body to its ultimate squat or assessing your movement pattern to see what works best for you!
Here are some common things to try out:
- A wider stance with your feet and turning your toes out a little (make sure your knee still tracks over your toes)
- If you feel like you’re going to fall back hold a 5-7kg kettle bell in front of you as a counter weight
- If you feel like you’re falling forward try to feel or allow more pressure to be felt on your heels throughout the entire movement.
- Holding onto a squat rack or pole or similar with your hands, go down into a squat and try to hold it for 30 seconds, while at the “bottom” (wherever that may be for you) try to relax into it and breathe normally. Repeat this 5 times – this can be a good warm-up exercise for you.
Some things to remember:
- It is going to take time to create change where your body can handle and adapt to what you are asking of it.
- Don’t push yourself too hard too soon.
- If you have any questions ask me; I am here to help!
Todd Daniels – Chiropractor and Sports Management Enthusiast
Total Health Brookvale