Paramount Movement and Performance

THE SQUAT:

As promised to raise awareness this New Year on movement and exercise competency I am posting the first installment, the squat.

One of the most basic and fundamental of movements that we perform everyday. You may not realize but squatting isn’t solely a gym activity. It’s embedded in our daily lives every time we rise or descend into/out of a chair or navigate the 🚽

Think about how many times a day you get up or sit down. Wouldn’t it be nice to know how to perform it properly?

Background/explanation:
Squatting is a compound exercise or movement that uses multiple muscle groups and joints working in unison with one another. The three main joints flexing during a squat are the hips, knees and ankles. Issues such as lack of ROM or movement in any of these areas will cause the other joints to compensate (leading to pain/injury). This compensation can also translate into the spine which is meant to stay primarily neutral throughout the movement. The appearance of the trunk translating forward is directly related to the Hip Flexion occurring during the movement.

Biomechanics:
See snap shots for a visual both in the lateral and anterior views.

1. Keep trunk upright and spine in neutral alignment.
2. Set feet between hips and shoulder width apart.
3. Slowly lower your body down as you initiate the squat at the hip followed by the knees.
4. Keep your core tight by filling your abdomen with air and pushing your belly button towards your spine.
5. Drive your hips behind you to allow for the weight to be focused on your heels.
6. As you descend make sure your knees are aligned with your big toe and that your knees do not buckle inward.
7. Lower to roughly parallel with the floor or below as long as form is not lost.
8. Push up through your heels to return to starting position and exhale.

🚨Now despite all that cueing you still may not be able to achieve these positions properly due to lack of joint or soft tissue mobility in the hips, knees, ankles or low back.

⚠️ Caution

I love the fact that more and more studies are showing the plethora of benefits to regular, consistent exercise. The new recommendation is 250 minutes of moderate to high intensity activity. A good percentage of people will be receptive to this initially as New Years Resolutions are upon us.

The one major drawback with these recommendations is it promotes a message to increase physical activity when most do not know HOW to properly carry out the assignment.

The primary variables to an exercise routine are; type of exercise, technique, load, volume, tempo, time under tension, and last but not least rest/recovery.

💥Two major reasons people lose that New Years motivation because of either LACK of results or they begin to garner PAIN from inducing self injury. One common cause include a repetitive, high volume activity (ie: running, cycling) with poor technique and or poor muscular conditioning. Another is poor exercise form/mechanics due to lack of awareness and or compensations from faulty movement patterns developed over a lifetime now put under resistance which cause these issues to be exposed.

The take home message is to simply do your research on not exclusively the membership fees to your local gyms. Research for your age demographic and experience level safe and effective routines to be performed. Look into online programs, Google reputable sources, or work with a exercise/movement professional if you are uncertain of how to develop a routine or perform basic/foundational movements such as a squat, deadlift, pull up, or even a push up.

Laying the foundation ahead of time by looking into these factors such as form, volume, type of exercise, load, recovery and periodization can help you achieve your goals safely and timely.

🚨In an attempt to increase the awareness level I will be posting workouts, mobility drills and break down a foundational movement’s mechanics each week. Feel free to reach out if you have any questions.

Work smarter, not harder 😉

Message me to embark on your New Years Resolutions safely ✅

Posture and stabilization are two major components overlooked in most training programs. These principles are essential to any foundational movements or exercises (bend/lift, squat, pull, press) 🏋️‍♀️💪

Posture in basic terms is the ability to assume and maintain a position. Commonly, I hear therapists and trainers simply shout out a cue such as “squeeze your shoulder blades together” or “stand up tall” without delving into the why 🧐

There could be an underlying issue preventing the individual from achieving this desired posture ie joint restriction, soft tissue mobility, fascial restriction, inhibition of musculature. The individual most of the time is cognizant of the goal but possibly unable to perform for the above reasons.

Above is a dramatization but accurate depiction of the various postures you will come across. The problem is awareness. The majority of people either do not know they have a postural abnormality and or if so, they do not know the actual cause of it. Exercising in non-optimal positions is a major risk factor for injury.

An assessment focused on structural awareness can be the key to properly performing any exercise program. Take the time to learn your body and it’s capacity prior to overloading it.

Feel free to message me if anyone is interested in the topic or check out my link in my bio. I do free assessments/discovery which can be the first step in increasing your knowledge/safety of oneself. 🤓