Read on and learn why and how to train the squat
Unlocking the Strength of the Squat: A Foundation for Fitness
When you think about foundational movements of the human body, what comes to mind? Walking, running, or perhaps jumping? What about squatting? The squat is a functional human movement that you’ve been doing since childhood, even before you took your first steps.
Mastering the air squat is pivotal for overall fitness and longevity, and like most exercises, it can be scaled up or down to meet the demands and needs of a large percentage of the population – and we believe it should be a part of everyone’s exercise regimen and a movement best progressed under a coach’s eye. Here’s a great place to start:
Steps to a Strong Squat:
- Starting Stance: Begin with your feet approximately shoulder-width apart, toes potentially turned out slightly. (This isn’t really a cookie-cutter instruction, considering everyone’s anatomy is slightly different; but this is a good place to start.)
- Initiate the Movement: Reach your hips back as if you are about to sit on a chair; unlock your knees.
- Keep Chest Up: As you descend, keep your chest from collapsing and facing the ground (“show your t-shirt logo across the room”).
- Descend to Your Best Depth: Lower yourself as far as you’re able to keep your weight balanced over your foot, ensuring your knees stay in line with your toes. Don’t relax your midsection all the way through, even at the lowest part of the movement.
- Stand Up: Push through your whole foot, ensuring your heels stay in contact with the floor.
Risks of Incorrect Squat Technique:
- Knee Strain: Allowing the knees to collapse inward or extend too far over the toes can lead to unnecessary stress and potential injury. (If you are able to keep your heels completely down throughout the movement, you probably don’t need to worry too much about how far forward your knees go.)
- Lower Back Pain: A rounded or excessively arched back or failure to keep the core engaged (relative to the degree of added load) during the squat can cause discomfort or injury over time.
How to Get Started:
For beginners, try this simple routine to get accustomed to the movement:
- Warmup: Move for 5 minutes to increase your heart rate and core body temperature, moving your joints through a safe and effective range of motion, and getting your nervous system stimulated in preparation for exercise.
- Practice: Perform 3 sets of 10 bodyweight squats, ensuring you follow the steps mentioned above. Rest for 30 seconds between each set.
- Cool Down: Stretch your quads, hamstrings, and calves for 5 minutes.
The beauty of the air squat is its simplicity: It requires no equipment, can be done anywhere, and when executed correctly, it offers a plethora of benefits for the entire body and is an indispensable tool in your fitness arsenal.
At Impact 3 Fitness & Nutrition, we believe that, whether you’re a complete novice or former champion powerlifter, proper technique is the gateway to maximizing benefits and minimizing risks. Why not start your journey with us? Book a free consult with our expert coaches and let us guide you through the ins and outs of this foundational movement.
Start today!
Book a consult via the button below.
- Read our previous blog here.
-
Google Review – Mrs. Sawyer
Mrs. Sawyer’s Google review gives insight as to how Impact 3 Fitness meets her needs for an excellent fitness experience Mrs. Sawyer gave a review…
-
Celebrating Success Stories – Connie L. ftw
Members’ life wins are the heart of success at Impact 3 – and Connie has had some WINS. YES, she is — and YES, she…
-
Power Move: Think Dial, Not Switch
Making a move in improving your fitness can mean taking an incremental, sustainable approach to fitness. It doesn’t have to be drastic to work. ⭐…