\n
Just as important, the squat is a compound movement that can produce power and is among those exercises that elicit a potent neuroendocrine response (a response in the body with a neurological and/or hormonal effect) — this benefit alone is ample reason to include squatting in your training regimen.
\nThe squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being. The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological makeup), and the rise from the bottom position to the standing position is the biomechanically sound method by which we stand up. There is nothing contrived or artificial about this movement, and the benefits of it abound.
\n","floatPosition":"floatRight","floatWidth":"floatWidthHalf"}},{"name":"Button","props":{"variant":"primary","children":"Learn More About CrossFit","url":"https://www.crossfit.com/what-is-crossfit/"}},{"name":"TextBlock","props":{"children":"Performing a proper squat requires significant mobility throughout the body, but the ability to move all the involved joints through their available ranges of motion does not necessarily ensure a perfect squat. The squat also requires considerable motor control, meaning the athlete must be able to efficiently utilize their available motion through proper muscle activation. While poor mobility is often blamed for poor movement, motor control is just as important. A thorough understanding of the mobility and motor-control needs of the squat will help athletes and coaches choose the best corrective exercises to optimize performance in this movement.
\nThe points of performance for the squat are:
\nIf any of these faults are present in your squat, it indicates that the most critical points of performance are lacking and should be addressed before adding load. Adding load to a squat when there is an inability to maintain the lumbar curve in the bodyweight air squat could lead to injury and most certainly blunts the benefits of adding load.
\nTo break parallel:
\nTo use the correct line of action (prevent knees shooting forward):
\nTo keep your weight in your heels:
\nTo make sure your knees track your toes:
\nCounterbalance squat
To develop a more mature squat position:
\nTo reach full hip extension at the top:
\nAn immature squat, where the athlete excessively leans the torso forward (due to inflexibility and poor posterior-chain engagement) is not considered a “fault” if all of the points of performance are maintained. However, this position is far from ideal and loaded movements will be compromised.
\nWhen flaws are present in an athlete’s squat, the likely culprits are:
\nThe good news is that the best way to address any weakness in the squat is to practice squatting without load. The corrective work is in working hard to hit each of the points of performance in the squat until it becomes second nature. This will be hard work and for some beginner athletes a few sets of 10 air squats three times/week for a few weeks with a rigorous focus on mechanics is all they need to begin to increase the neurological connections needed to perform an air squat with sound mechanics. For some, it may take longer to also increase flexibility or strengthen the muscles. Either way, this is valuable work that will pay off in the long run both in terms of functional competence and athletic development.
Having your squat evaluated by a credentialed CrossFit trainer is a good first step in addressing technical issues with the movement. With the help of your trainer, you can identify the points of performance that need to be improved in your squat and you can work together on drills that will get you on the right path.
\n","floatPosition":"floatRight","floatWidth":"floatWidthHalf"}},{"name":"Button","props":{"variant":"primary","children":"Find a CrossFit Affiliate","url":"http://map.crossfit.com"}},{"name":"Button","props":{"variant":"primary","children":"Find a CrossFit Trainer","url":"https://trainerdirectory.crossfit.com/"}},{"name":"TextBlock","props":{"children":"The squat relies on lower-body musculature. Correct execution targets the hamstrings and glutes, but the quadriceps and adductors are heavily involved as well. In addition, the abs, obliques, and erectors need to contract forcefully to maintain trunk stability throughout the movement.
\nIf an athlete is dealing with an ailment that prevents them from squatting to a full range of motion (crease of the hips below the top of the knees), squatting to a target like a box or a medicine ball is a great way to continue working the movement pattern. Find a depth at which you do not experience pain when squatting and work from there.
\nNot only is the squat not detrimental to the knees, but it is also remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back. Ensure that you start with a number of reps and assess for pain and recovery capacity before progressively increasing reps and adding load.
Many individuals have been told by their doctor or chiropractor that they should not squat. In nearly every instance, this is pure ignorance on the part of the practitioner. When doctors who do not like the squat are asked, “By what method should your patient get off the toilet?” they are at a loss for words.
\nThe squat can be seen in many different movements in addition to the air squat. Keeping company with the air squat as a bodyweight movement is the single-leg squat. Weight-bearing squats include the front squat, back squat, overhead squat, and Zercher squat. With either barbells or dumbbells, athletes will also pass through a squat in the thruster, squat clean, medicine-ball clean, wall-ball shot, and squat snatch.
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