A Squat Well Done

Dr. Tanner performing a squat

Squatting is more than just a gym exercise; it's a fundamental movement integral to our daily lives. From sitting down in a chair to picking up objects off the floor, squatting correctly can protect your knees, back, and overall well-being. At Forward Physio, we understand the importance of a well-executed squat and are here to help you master this essential movement.

Father picking up son -- a squat is important for many reasons!

Why Squatting Well is Crucial

Squats are not just for athletes; they are a vital part of our daily routines. We squat to sit, to use the bathroom, to get in and out of cars, and much more. Each of these movements, if performed incorrectly, can contribute to long-term damage. Think of it like a paperclip: bend it a few times, and it remains intact, but repeatedly bending it causes it to break. Similarly, incorrect squatting can lead to significant wear and tear on your joints over time.

This is an Incredible Squat!

Fundamentals of a Squat Well Done

1. Spine Neutral: Keep your spine in a neutral position to avoid undue stress.

2. Stable Joints: Ensure your hips, shoulders, knees, and ankles are stable and prepared for the movement.

3. Proper Foot Position: Experiment with different stances—wide, narrow, regular—to find what works best for you.

4. Balanced Weight Distribution: Distribute your weight evenly across your feet, focusing on keeping it centered over your ankles.
   

A not as incredible squat. Still impressive weight though!

Common Squatting Mistakes

Avoiding common squatting mistakes can significantly reduce your risk of injury:

• Knees Forward First: Ensure your hips move back first, then your knees.

• Knees Inward (Valgus Collapse): Maintain a neutral knee position to avoid shearing forces on soft tissue structures around and in your knee. While this is actually okay coming out of the squat, we want to ensure we do not lead with this or keep this position throughout the entirety of the squat.

• Overextension of the Back: Engage your core to prevent overextension and reliance on bones/ligaments for support

• Feet Turned Too Far Outward: This can lead to knee collapse.

With that being said, everyone is different and these common mistakes may not apply to you. However, if you were to follow this, you would be more likely to reduce injury than not.

Hip flexor stretch in half kneeling.

Squat Variations and Mobility Exercises

Different squat variations—such as front squats, back squats, goblet squats, and Zercher squats—target various muscle groups and can be incorporated into your daily routine depending on your fitness level, range of motion, and goals. Incorporate mobility exercises to enhance your squatting form and prevent injury:

• Thoracic Spine Mobility: Use a foam roller to improve thoracic spine extension which is a key component of a great squat!
  

• Banded Hip Flexion and Extension: Stretch with banded hip distractions and the couch stretch to improve hip mobility.

• Ankle Dorsiflexion: Perform standing or half-kneeling ankle mobilizations.

• **ALL of these movements plus more will be demonstrated at this upcoming weeks squat workshop on Sunday, June 9th at Burg Crossfit. The link is below to sign up!

Athlete performing a squat snatch

Real-Life Application for Athletes

In high-intensity training programs for Athletes, CrossFitters, squats are a foundational movement. Movements like air squats, front squats, overhead squats, squat cleans, wall balls, thrusters, and squat snatches all rely on proper squat mechanics. By mastering the squat, you can enhance your performance and reduce the risk of injury in these and other exercises.

Dr. Nick (left) and Dr. Danny

Join Our Squat Workshop

At Forward Physio, we are committed to helping you achieve excellence in your movements and overall health. Our squat workshop covers:

• The importance of squatting correctly

• Understanding mobility requirements

• Learning the fundamentals and principles of a good squat

• Identifying good vs. bad squats

• Performing and teaching mobility exercises for self-improvement

Take the Next Step

Don't let poor squatting form hold you back. Join our workshop on Sunday, June 9th at Burg CrossFit from 9-10 AM and learn from our expert physical therapists. We offer one-on-one care and find the root cause of your pain to help you move forward with confidence. For a limited time, attendees can get a $50 evaluation, usually priced at $199.

Call to Action:

Ready to squat your way to better health? Book your spot in our squat workshop today and take the first step towards pain-free, powerful movement for a squat well done. Visit our website or call us at (813)-603-7071 to schedule your session. Let's move forward together!