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In addition to a long-lasting peach pump, squatting and squatting – heavy – have all sorts of health benefits A woman goes down with a barbell, we're sick of (um), but with so many women who are keen to lift (like * really * hard), we have a friendly PSA: it's more important, with the right shape squatting is hard to squat. Full stop.
"The back squat requires and builds strength, flexibility, mobility and coordination, so if you do not squat well, you have only a fraction of your athletic ability," says Dave Lipson, CSCS, a CrossFit Level 4 trainer and founder of Thundr Bro, a pedagogical fitness platform a Proper Back Squat)
You may ask: How can I learn the right squat form? Two words: Squat Therapy: Below is all you need to know.
Why You Should Squat
First of all: Before When we dive into squat therapy, we realize how important squats are to everyday life. Alan Shaw, certified trainer, CrossFit Level 2 Coach, and owner of Rhapsody CrossFit in Charleston, NC likes to say, "If you went to the bathroom this morning, you squatted."
Even if you never squat Adding weight ̵
What is squat therapy?
Disclaimer: This has nothing to do with a psychologist or a psychiatrist. "Squat therapy is just a sweet name for the practice of refining Squat's position to be more mechanically beneficial," says Lipson. "It's something that helps highlight the weaknesses in your squat and improve them." (Yes, very different to seeing a psychologist, but there are a lot of benefits to going to therapy, so we're all in favor of it.)
In fact, you do not even need a rack or full gym to get squat therapy try. You only need 1) something to sit on, such as a chair, a medicine ball, a plyo box, a bench or a stack of weight plates, 2) a wall and 3) a mirror, a coach or a phone so you can take it can record themselves.
Note: The height of the platform on which you sit your butt depends on your hips, ankles, and the flexibility and strength of the rib cage. However, a height of 18 to 24 inches is a good starting point.
"To begin, I grab a medicine ball and a few 10-pound plates that I can stack under the ball to make it taller when needed," explains Shaw. "Then I have the athlete standing 12 to 24 inches off the wall, but in front of him, then I instruct her to slowly squat down."
He suggests counting on a three- to five-second count and standing fast with a count of 1. The reason for this is that the slow sinking allows you to recruit and strengthen all the muscles that exist throughout Range of motion of a squat are involved. "As you exercise slowly, you train your body to maintain the correct shape as you accelerate your squat, as in a real workout," says Shaw. If you go too fast on the way down, you probably will not activate all the muscles that should be in play during a squat, defeating the purpose. [This is the whole science behind this slow weight training.]
From here, Shaw says he'll instruct more advanced athletes to stretch their arms over their heads, their palms facing the wall and their thumbs, and squat without that her hands touch the wall.
If you squat in this position, you may think an upright torso (proud chest) when squatting. One drawback: squatting with your arms over your head is an advanced position, and some people will find that the thoracic spine is actually too tight to do so. As with most things in the gym, when you're in pain, stop.
Over time (ie weeks or even months), you will gain more control over your squat. "They never undergo squat therapy," says Shaw. Instead, you can gradually shorten the target you are sitting on, get closer to the wall, and limit your posture. Even when you reach the top of squat therapy – in parallel, in good shape and standing against the wall – the squat therapy is a good warm-up, he says.
How to Do Squat Therapy
A. Either stack two 10-pound weight plates with a heavy medicine ball on top, or place a bench or chair or chair (18 to 24) Inches high) about 2 to 3 feet from the wall.
B. Stand facing the wall about two shoelaces away from the wall. So when you squat, your butt touches the ball or the edge of the box. Stand hip-width apart with your feet, toes are turned outward by 15 to 30 degrees.
C. Hold up the chest, take a deep breath, reach into the core and look forward. (When you have advanced, stretch your arms up.) Push your hips back, bend your knees, and lower your knees so that your knees are in line with your ankles and toes, but do not drive past your toes. Slowly squat down for three to five seconds until either your spine begins to round and your chest falls forward or your prey touches the ball, whichever comes first.
D. Hold the core and quickly return to a standstill by moving your hips forward and exhaling on your way up. (The upward part of the squat should be about one count, compared to the three to five number decrease.)
E. Too easy? If so, lower the target by removing one of the weight plates. Still too easy to remove another. If the medicine ball is too high, move closer to the wall.
Try the Squat Therapy as a five-minute EMOM, which means you make five to seven slow squats every minute, five to seven times a minute, Shaw. (Learn more about EMOM training sessions – and one is very difficult.)
If you do not have a trainer or trainer
If you are trying out squat therapy for the first time, a professional trainer or trainer is available Give feedback. If that's not possible, you should do squat therapy so that you can see a side profile of your body in the mirror while mirroring, says Shaw. This requires some self-control, but it will also help create awareness within the squat movement.
No mirror? Video footage from the site can perform a similar function, says Camille Leblanc-Bazinet, CrossFit Level 3 Trainer and author of Jumpstart to Health. (Psst: She also told us what she eats for breakfast before the CrossFit games.)
Here's what to look out for: When you squat, what does your spine do? Is it still neutral or does it start to round? When it rounds, adjust the platform you are sitting on so that you will be stopped just before reaching it. Are your hips traveling back? Are the knees aligned with the toes? Is your breast vertical?
Without a doubt, it can be difficult to tell if your shape is correct. That's why Leblanc-Bazinet suggests watching as many videos as possible of people sitting in squats and then comparing your video to them.
There are a number of places where you can visit Instagram. But the official CrossFit Instagram, the powerlifter and the 20 times world record holder of all times, Stefi Cohen, and the #powerlifting hashtag are all good places to start.
Using Squat Therapy in Your Routine
You really can not * overdo the squat therapy – and actually Leblanc-Bazinet says you should do it every day. "It's the equivalent of brushing your teeth, they do it every day, it will not hurt you if you do a lot of it." That goes for barbell squats in the gym and in your office chair up and down.
Do you need proof? Leblanc-Bazinet has been doing it every day for 10 years and in 2014 she won the CrossFit Games. Enough said.