7 Tips for a Better Squat Part 3
In this final installment of the squat series I am going to give you the last two reasons why your squat may not be able to find its “A” game.
1. Glutes not firing well as a society we sit a great deal of the day. You sit on the way to and from work, you start your day sitting at the breakfast table, and sit at your desk most of the day. Sitting changes the tilt of the pelvis especially the slouched sitting we are so famous for. This change in the pelvis puts the hip flexor (the psoas) in a tightened state and the hip extensors (the glutes) in a lengthened. state.
A muscle imbalance such as this makes it impossible to get a maximum contraction out of either muscle group. Since the glutes help drive the body back up out of the squat you will never be squatting at your full potential if your glutes are not activating correctly.
The Cook Hip Lift is a great exercise to use to both build glute activation and check the level of activation in each glute. If you discover that you are having some activation issues you should really go through my whole Bridge Progression Series.
1.a Shoes I am calling this tip 1.a because this could really be a whole other tip making my series 8 Tips for a Better Squat, but I am going to give it as a freebie. Shoes make all the difference in the world. We would be better off going barefoot when we squat (and deadlift), but most people do not feel comfortable barefoot training. I know I do not. Running shoes have become the most popular choice for just about everything…….
What’s wrong with that type of shoe you may ask? For starters, if you are doing any kind of training that involves jumping or cutting you are setting yourself up for injury. Because of the large/thick heel cushion your foot sits on a very unstable surface, so if you are doing any side to side movement you are going to feel your ankle give and roll. (Especially if you have poor ankle stability). These shoes are great for straight ahead running, as that is what they are designed for. In regards to squats and deadlifts the first thing you are told to do on the rise back up is to dig your heels into the ground and really fire the glutes. If your foot is sitting on an inch of cushioning it is very difficult to feel the heel gripping the floor and hard to get the glutes going. This on top of what I stated earlier can really create a problem for the backside.
Wrestling shoes, indoor soccer shoes and the old Chuck Taylor’s are the best shoes for squatting as they have a very flat bottom no cushion and allow you to really grip the floor.
2. Low back rounds or hips tuck under generally this problem occurs in conjunction with the muscle imbalance I stated earlier. Most people do not feel this movement so it is something you are going to either need a mirror or a partner to watch. The beginning of your squat is perfect you anteriorly tilt (pushing the hips back) your pelvis move, through your hips and not out through your knees and begin the descent into your squat. All is well, until you hit the end range of your movement and you try to go a few inches lower. Your pelvis will begin to lose its tilt your low back will start to round and your back side tucks under. (Much like a dog who has just been scolded).
If you find you have this problem you will want to stop pushing past your end range, any time the low back rounds during a squat you are really pushing the envelope for injuries. Check the hamstrings for tightness. When the glutes are weak the hamstrings take over. They become overworked and tight and very susceptible to injury. Look for weakness in the glutes of course, but also check the core muscles that stabilize the body. Also some of the muscles through the back could be weak.
In my opinion this is a particularly dangerous compensation as it leaves the low back very vulnerable and you really never feel this movement. I also feel it is a compensation that not many trainers are aware of, they believe it to be a natural part of the persons movement. I have taught many trainers otherwise and have helped them understand how to fix it.
OK, that is it 7 maybe 8 tips that should help you improve your squat. As a bonus in some future blogs I am going to lay out how to know if some of the particular muscles I discussed in the series are tight or weak.
Stay Motivated,
Karen
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