2016 NPAA Magazine 2016 - Volume 1 - Page 31

How to Squat Properly Before performing a squat, keep hips loose and mobile with hip stretches to help stabilize the movement around the pelvis and the knees during a squat. Througout the movement knees should be lined up with the toes keeping the ankle mobile and the feet planted firmly. Keep spine neutral and chest “proud”. For a good squat you need to remember to have good lower back stability and upper back mobility.Start standing, with good posture. Feet can be anywhere from close together, with toes pointed forwards, to wide, with toes pointed out. Experiment and find which foot placement works best for you. 1. Take a deep breath, lifting the ribcage. 2. Keeping this “proud chest”, push the butt back first, then sit down. (Imagine sitting down in a chair that’s not there, or sitting down on the toilet.) 3. Let the torso tip forward naturally from the hips as the butt shifts back. 4. Keep heels down. 5. Go down until your hamstrings touch your calves. (Or as far down as you can go, for starters.) 6. Drive through the heels, and keeping chest “proud” and head up, ascend. “There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” –Mark Rippetoe, author of Starting Strength When an individual understands the basic mechanics of such an effective exercise they will be able to better utilize the squat without any pain or discomfort. And, will hopefully enlighten our friend the “meat head” into safer, and more effective ways to attain “diamond cut quads maaan” . The squat is such a primal movement pattern that involves nearly every muscle in the body. It improves balance, endurance and work capacity, flexibility, strength, and mobility. The use of the squat to improve these abilities has its practical uses in daily living which would include picking up a child, bags of groceries, manual labour in H\[][]وHZ\[[\ݚ[ݙ\[[ؚ[]KY[HH[\™X[YH^]و8']X]\[&]܈^HۙY\'B[\[]]Y[H]]X][˂ܚ][N[YHX]Y\[\΂˜[\[\˘KX\[]K\]X] L]K\]X]8'H]X]8'BX\[H]X] NX[[H^]ˈܚ\H Q^ۂ˜X\[ۛ]][ۋK[ XX] ]K\]X] X[[]Œ˂