Thursday, April 16, 2015

To Squat or not to Squat that is the question !!!

Squatting !!!!
Let's clear some things up that I hear and battle everyday. I hear this often.. My friend who when to the doctors told me that I shouldn't squat because it's bad for my knees...Sound familiar? I am sure that you have heard this once at least from someone that SQUATS are BAD.. so are donuts, but does that stop you from eating them ??
First off, before America became sedentary, people were more active and moved around a lot. Bending, squatting, and lifting are common practices in life. We move through the full range of motion in our joints daily so now why is it all of a sudden squatting is deemed bad?
Unfortunately, in today’s society we spend more and more time sitting in chairs, which can contribute to loss of mobility in the hips and ankles. Less mobility has a greater impact on your ability to squat. Additionally, when you don’t perform a motor pattern on a regular basis, the neuromuscular control to perform it gets lost and you need to be "re-trained" how to use it.
Rather than making squats the enemy, you need to attack it and find out what the limitation is that is preventing you from performing it. Do you have trouble achieving a deep squat due to lack of hip flexion range of motion, hip pain with deep squatting, or lack of ankle dorsiflexion. Or do you lack the motor control to keep their spine in a safe, slightly lordotic position at the end range of a squat. All of these things play HUGE factors in your ability to function properly.You might experience popping and cracking in their knees with squatting, which may or may not be painful.

The squat is a very effective exercise, as it engages the hips, glutes, quads, hamstrings, and calves, while also requiring coordination of the pelvic floor, deep central core, and spinal stabilizers. Deeper squats also activate more of the gluteus maximus during the floor to stand portion of the exercise.
Deep squatting actually increases the contact area of the undersurface of the patella (kneecap) with the femur, spreading out the forces better than shallow squatting. This is good because it reduces the stress placed on any one area of cartilage on the undersurface of the patella.
Dedication to following a mobility program will pay off for most people if you are struggling with squats. Squatting is a necessary movement pattern and you shouldn’t be afraid to work toward a full squat. Our joints thrive when we take them through full range of motion in a pain-free, gradual process.
It is important to add variety into your squatting program which develops coordination and balance in different ways. Try a combination of front squats, back squats, goblet squats, single leg skater squats, and single leg pistol squats to a box. Variety in all of your workouts is a good way to prevent injury and also prevent boredom!
So here is a Beautiful BOOTY workout with a bunch of places to practice !!
Giant Set 1
-10 full squats with a barbell
-10 goblet squats
-10/ leg glute kickbacks
-10 kettlebell swings
-10 leg extensions
Giant Set 2
-20 total steps Walking lunges with a kickback holding dumbbells
-15 Lying leg curls
-10/ leg Reverse lunges with dumbbells
-10/leg single leg press
As always train hard and smart !

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