Bad posture when squatting: mistakes to avoid
How to avoid back injuries when squatting ?
This exercise is practiced in all sports activities; it can be a training or competition movement.
The bar can be placed on the shoulders or on the collarbones
This movement uses a large part of the muscular system, it is also very good for the cardiovascular system. It allows you to acquire good thoracic expansion and therefore good breathing capacity.
The squat mainly works the quadriceps, glutes, adductor mass, erector spinae muscles, abdominals and hamstrings.
The sports applications of the squat are multiple and varied due to the quality of its repercussions on the body.
It is found in all sports bodybuilding programs relating to each discipline.
It is omnipresent in the training of weightlifters and bodybuilders and is highlighted as a competitive exercise in powerlifting.
Even though it was often criticized for the incompetence of some educators and the incidents or accidents that were wrongly attributed to it, this exercise requires a long and meticulous learning process before being able to benefit from its effects
BASIC TECHNIQUE
- With the bar placed on the support, slide underneath and place it on the trapezius muscles a little higher than the posterior deltoids; grab the bar with both hands with a variable spacing depending on the morphology and pull the elbows back and up in order to rest the bar on contracted trapezius muscles.
- Arch your back slightly by performing an anteversion of the pelvis, inhale deeply (to maintain intrathoracic pressure that will prevent the upper torso from sagging forward), contract the abdominal strap, look straight ahead and lift the bar off the support.
Take one or two steps back, stop with your feet parallel to go down to 90° or thighs parallel to the ground or the tips of your feet slightly outwards to go down lower in flexion (feet apart so that the pelvis can vertically go down between the heels), squat down by pushing your knees forward towards the tips of your feet and tilting your torso forward (the flexion axis passing through the coxo-femoral joint)
IMPORTANT
Control the descent and never round the spine to avoid any trauma.
Do an empty bar test with an outside eye to find out how far you can go down without your lower back rounding.
Be careful not to go down any lower because the lifespan of your spine depends on it.
When the femurs reach horizontal, perform a leg extension by straightening the torso to find yourself in the starting position. Exhale at the end of the movement.
The squat mainly works the quadriceps, glutes, adductor mass, erector spinae muscles, abs and hamstrings.
Note: The squat is the best movement to develop the gluteal curve.
Variations
For people with stiff ankles or long femurs, a wedge can be placed under the heels to prevent the torso from leaning too much. This variation allows some of the effort to be transferred to the quadriceps.Variations
For people with stiff ankles or long femurs, a wedge can be placed under the heels to prevent the torso from leaning too much. This variation allows some of the effort to be transferred to the quadriceps.
By varying the position of the bar on the back, that is, by lowering it onto the posterior deltoids, the overhang is reduced by increasing the lifting power of the back, which allows heavier loads to be taken. This technique is mainly used by "power-lifters".
The squat can be performed on the guide frame, which avoids tilting the bust and localizes it on the quadriceps.
GOOD POSITIONS BAD POSITION
When performing squats, the back should always be as straight as possible.
Given the different body types (longer or shorter legs, more or less stiff ankles) and the different execution techniques (spacing of the feet, use of wedges or heels, bar in high or low position), the torso may be more or less inclined, with flexion occurring at the coxo-femoral joint.
You should NEVER round your back when performing squats. This defect is responsible for most injuries to the lumbar region and particularly herniated discs.
To feel the glutes working even better, it is possible to bring the thighs lower than horizontal, but this technique can only be performed well by people with flexible ankles or short femurs. In addition, the full squat must be performed with caution, as it tends to round the lower back, which can cause serious injuries to the lumbar region…
IMPORTANT
Whatever the movement, as soon as it is performed with a heavy load, it is imperative to perform a "block".
- By inflating the chest with a deep breath and holding the breath, the lungs are filled like a balloon, which stiffens the rib cage and prevents the upper torso from tilting forward. At the end of the effort, at top dead center, opening of the glottis and maximum expiration.
The heart and surrounding vessels, previously compressed, restore normal blood circulation. This is called the famous "water hammer" of venous blood suddenly flowing to the heart. So do not exaggerate this "apnea" time...
- By contracting all the abdominal muscles, we stiffen the stomach, while increasing intra-abdominal pressure, which prevents the bust from sagging forward.
- Finally, by arching the lower back by contracting the lumbar muscles, we place the lower spine in extension. These three simultaneous actions, which we call "blocking", have the function of preventing the rounding of the back or spinal flexion, a position which, with heavy loads, predisposes to the appearance of the all too famous herniated disc.
STARTING THE ASCENT
When you are at the targeted flexion angle, at the time of the ascent, I advise you to very slightly engage your knees forward in order to avoid any technical compensation. Do not overdo this "starter" of going up under penalty of having a technical result against the good movement.
I also advise you to keep the engagement of the kneecaps towards the tips of the feet because unfortunately too often in the rooms, the practitioners "tighten" the knees without even knowing it and this bad posture can lead to tendon inflammations: type Patellar tendinopathy essentially.
Here is a description of the squat technique that I hope will enlighten you and thus correct some of your practices.
BIBLIO
"Guide des mouvements de musculation" by Frédéric Delavier for the images and some parts of the text
